Physical Activities

You hear it all the time. Perhaps you even mutter these words to yourself, “There's just not enough time in the day to exercise.” “I don't like to exercise.” “I was never athletic.” Whatever self-talk you use about being active, children learn from you and are probably telling themselves the same things.

Getting active and increasing your fitness level is easier than you may be telling yourself. Be creative and try simple healthy activities that are available at no-cost or low-cost. Start with just 15 minutes at a time, four times a day.

Check out the GetUp calendar of events for activities around town, or adopt active play as a daily way of life at home.

Click here for information on how much physical activity you need as an adult.  Click here for a guideline and ideas for kids.

Kids (and adults alike) will be more receptive to physical activity if they are having fun at the same time.

  • March or jog in place, do jumping jacks or other short challenges during TV commercial breaks.
  • Walk to the library or the closest recreation center.
  • Try Zumba!  Attend a class or get a salsa CD at the library and dance the night away!

  • Take a walk every day after dinner, gradually increasing the length of your walk.

  • Invent an indoor Olympics.

  • Go for a bike ride. Check out our area’s great bikeways and mountain bike paths.

  • Have a stair stepping challenge. Sing the alphabet with your little one while ascending the stairs. Sing the ‘do-re-mi’ scale while climbing and jumping two steps up, one step back. Be creative.

  • Go on a short hike together – and bring a healthy snack or picnic.

  • Talk to other parents and gather a neighborhood play group for old favorites, like hopscotch, jump rope, 4-square, tetherball or hide-and-seek.

  • Buy a pogo stick, hula hoop or jump rope and see who can last the longest.

  • Invite your kids to become regulars at the roller-skating rink. Lace up your skates, too, and relive your childhood.

  • Start a “walking school bus” in your neighborhood. If your child attends a neighborhood school, join with other parents to take turns walking the kids to school instead of having them take the bus.

  • Hang a piñata and let the kids whack away - but include only non-candy treats, such as erasers, hair bands, bracelets and small trinkets. Sam’s Club sells buckets of these ‘treats’ during the back-to-school sales time – or check local dollar stores for ideas.

  • Set up an indoor scavenger hunt to play while dusting or doing chores.

  • Borrow an exercise CD or video from your local library and give it a try.

  • Discover ‘Dancing with Elmo’ and other great active play activities for the pre-school set on ThinkTV (Channel 16).

  • Or sign up for a variety of fun preschool classes at your local YMCA.

  • Dance – dance – dance! Any time, any where, any type! Sign up for a class or join a team if you have time. Otherwise, just turn on the tunes and wiggle! Try a new type of music or style. Have a theme of the week and match your menu – like salsa week, country week, soul week or choose a different country each week to introduce their unique music, dance and food to your child.

  • Become a regular visitor to the Boonshoft Museum of Discovery, where kids can engage in a myriad of active play opportunities that also make learning fun.

  • Try a new active hobby. Sign up for a preview class in water sports, backpacking and more at Five Rivers MetroParks or your local recreation center.  The City of Dayton Recreation & Leisure Services department and the City of Miamisburg Parks & Recreation department are both GetUp partners!

Keep a family log of your daily activity and post it on the refrigerator for all to see. Kids love a challenge! Encourage them to track and see which family member reaches a goal first.