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Ten ideas to motivate your kids to stay active

1. Create a friendly competition between parents and children to reach certain daily or weekly fitness goals – number of push-ups or steps walked, minutes of running.

2. Let your child be your personal trainer and you can be your child’s trainer – count repetitions, time exercises, track progress.

3. Plan daily fitness activities on Sunday night for the coming week and reserve a specific hour every night to do them.

4. Involve child in decision-making regarding choices of family fitness activities.

5. Set realistic fitness goals for your child – and yourself – and raise the bar once they reach them. Post them in a prominent spot like the refrigerator.

6. Reward your child when he or she meets fitness goals for a week or month with quality parent time, an active toy, fun activity or short trip – not food.

7. Make fitness activities fun, not drudgery – obstacle courses, water balloon fights, treasure hunts during walks.

8. Suggest a variety of activities-games for your child and try them out. Help your child find a “fitness” niche, based on interests, abilities and body type.

9. Set up play dates or get-togethers involving neighborhood children or friends and organize active games or fun competitions.

10. Choose fitness-oriented gifts – a jump rope, mini-trampoline, tennis racket, baseball bat, youth membership at the local Y.

Steps youth can take to stay active in summer

• Start an activity log during the summer (track progress online at www.presidentschallenge.org and win medals) and set goals for yourself.

• Use a pedometer to count steps between your favorite places (for instance, house and park).

• Practice dance moves to music, invent some new ones.

• See how long you can hop on one foot, jump rope, do jumping jacks or other fun exercises and try to increase your times over the summer.

• Do sprints or short runs in the neighborhood; keep record of your times; go on longer runs if you’re able.

• Work in the family garden (visit kidsgardening.com for ideas).

• Wash your parents’ or neighbors’ cars.

• Organize badminton, volleyball, basketball, capture the flag or other games weekly with friends.

• Suggest active family vacations or weekend trips that include hiking, canoeing, swimming, biking.