The American Heart Association
Less than 60 percent of adults are physically active on a regular basis. And 25 percent aren't active at all.
Inactive people have a higher risk of heart disease, diabetes, high blood pressure and obesity. So to build a family based on healthy habits, it's up to you to set the tone at home. How? Do something. Do anything. Do less "nothing." There are countless ways that families can have fun and get physically active. And your kids' 60 minutes of physical activity each day don't need to be completed all at once. Just help them get moderate and vigorous activity for 10 or 15 minutes several times throughout the day.
De-activate your screens

• TV Time-Out: Time spent watching TV, playing video games or surfing the Internet is time your kids could be using to stay physically active.
• Unglue Yourself: Your kids won't like cutting back on Screen Time if they see you as the family couch potato. The best way to influence their behavior is to set a good example.
• No Re-runs: Change things up to keep activity interesting. Try physical activities that offer variety such as shooting hoops, walking the dog, playing catch or riding bikes.
• Pre-Screening: Have your kids pick their favorite shows each week. Turn on the TV just for those shows, and then turn it off afterwards. That way, they won't end up watching whatever comes on next.
Fit as a family

• Walk the Walk: Eat dinner as a family, and then go for a walk together.
• Game of the Week: Spend a Saturday or Sunday afternoon skating or playing touch football.
• Form a Team: Sign up for a family fun run, fun walk or car wash.
• Sign Up: Buy a family membership at the neighborhood recreation center, YMCA or health club.
• Lesson Up: Check your neighborhood park for free tennis or golf lessons, and sign up as a family.
• Tackle Chores: Do housework or yard work together.
Top 10 ways to help children develop healthy habits

1. Be a positive role model. If you're practicing healthy habits, it's a lot easier to convince children to do the same.
2. Get the whole family active. Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside. Everyone will benefit from the exercise and the time together.
3. Limit TV, video game and computer time. These habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease.
4. Encourage physical activities that children really enjoy. Every child is unique. Let children experiment with different activities until each finds something that he or she really loves doing. They'll stick with it longer if they love it.
5. Be supportive. Focus on the positive instead of the negative. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.
6. Set specific goals and limits, such as one hour of physical activity a day or two desserts per week other than fruit. When goals are too abstract or limits too restrictive, the chance for success decreases.
7. Don't reward children with food. Candy and snacks as a reward encourage bad habits. Find other ways to celebrate good behavior.
8. Make dinnertime a family time. When everyone sits down together to eat, there's less chance of children eating the wrong foods or snacking too much. Get the kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.
9. Make a game of reading food labels. The whole family will learn what's good for their health and be more conscious of what they eat. It's a habit that helps change behavior for a lifetime.
10. Stay involved. Be an advocate for healthier children. Insist on good food choices at school. Make sure your children's health care providers are monitoring cardiovascular indicators such as BMI, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.
Be a part of the solution. Log on to empowerme2b.org to see how kids across the country are taking charge of their health, and inspiring others to do the same.