5 Goals for Fitness

Here are 5 simple fitness goals you can pursue individually, as a family, or as a focus for your children and/or students:

1. Move.

It is amazing how much we tend to be tethered to a chair. When you start focusing on how much you move throughout a day, you may be surprised (nay, shocked!) at how little you actually move!

A new year is the perfect time to make it a habit to move each day. Our children really, really need to make time to move.

Don’t make it complicated. Keep it simple. Every hour take five minutes to walk, run, feed the animals, step outside, run the stairs … something!

Suggestion: Clip on a pedometer. Set a goal for each member of the family. This focus on movement can be very enlightening!


Our choice. Simple but effective.

2. Stay hydrated.

So few of us actually drink water each day. You can consult this chart to determine approximately how much water your children need to be drinking in a day. For the younger ones, it is probably best to keep it simple and just make time to get a drink.

3. Be strong.

Need to be watchful when it comes to strength training for our children. But for you, Mom — no excuses!

Grab some hand weights (or those full water bottles you can just finish off after you are done lifting them a few times).

Each morning do a few pushups. Start with one really good one. Progress as your fitness level allows.

For the young ones, they can build strength by using their own bodyweight. Try push-ups, squats, pull-ups, burpees, lunges, and bicep extensions.

Not only will your kids benefit from stronger bones and a healthier body, but strength training will:

Increase your child’s muscle strength and endurance

Help protect your child’s muscles and joints from sports-related injuries

Help improve your child’s performance in nearly any sport, from dancing and figure skating to football and soccer

Develop proper techniques that your child can continue to use as he or she grows older


4. Stay flexible.

Working on your core and staying flexible are crucial as you age … trust me….

Young people benefit from both.

Each day make a short time available to do simple stretches.

5. Walk.

Take walks as a family. Visit a park or nature center near you. On rainy days have indoor walk challenges. Leslie Sansone is great for this!

Of course the real goal is to create a fitness mindset that lasts a lifetime, built one habit at a time!

Additional Resources
6 Ways to Encourage Active Recreation

6 Ways to Encourage Active Recreation
Keep it simple — and natural!

Love this site! All types of challenges to keep you moving. Everything from printable workout cards to a wide array of challenges. Don’t know where to start? Try How to Pick a Program.

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