Think of the TV as an activity box. When it’s on, do something — stretching exercises, weight training, sit-ups, marching in place, jump rope.
Guidelines
All family members should be effective role models by participating in all of the guidelines below:
Moderate, fun, physical activity: try for at least a total of 60 minutes every day (which can be spread out in 10 to 15 minute intervals), and include outdoor activity whenever possible.
Vigorous, fun, physical activity three days a week: aim for 20 minutes total on these days and include outdoor activity whenever possible.
Bring adults and kids together in physical activities in order to provide opportunities for connecting and modeling positive behavior.
Limit screen time to less than two hours per day (television, video games, computer). Meals should not be consumed in front of a screen.
Kids ask a grown up to help you. Cut a one-gallon plastic jug (like a milk jug) in half horizontally. Recycle the bottom half of the jug, but save the top half with the handle and keep the cap. Grown-ups cover the cut edge of the jug with duct tape. Cut and decorate a jug for everyone in the family. Now two or more family members can play together using the jugs to toss a tennis ball or beanbag back and forth. See if you can toss and catch without touching the ball with your hands. In the warmer months try tossing water balloons back and forth. The jug can also be used by one family member, toss the ball in the air and catch it using the jug, see how many successful tosses and catches you can make in a row.
Wear a pedometer (a gadget that count your steps) and track your movement. Everyone in the family can wear them and compare steps at the end of the day. Set goals or have contests. You can even give out prizes for the most steps in one day or one week.
Take a family trip to the mall, but make it a rule that before you can go into a store, you must first walk a lap around the entire mall. Window-shop as you go.
After family dinners (other meals), turn on music and dance, play musical chairs, or make up a family dance routine/skit that you practice a couple of evenings a week.
Plan a weekly family breakfast (or other outing) in which you are the transportation. Skip the car, bus, or train and ride bikes, walk, or jog/run. Make getting there a physical activity.
Start a healthy habit for the whole family: designate Saturday mornings (or any other time that works for your family) as “family walk time” and get moving together.
Design a family obstacle course. Set up various stations, and be creative in the types of activities at each one. You might try hula hoops, jump rope, push ups, abdominal crunches, jumping jacks, lunges, squats, marching in place or wall sit. Set a timer and have family members move around to each station and perform the activity for 1 minute. Increase the time by 30 seconds as the family begins to master each station.
Set up a badminton net in your backyard or at the park. Play badminton, or be creative and make up your own game (for example, your own version of volleyball, keep the ball off the ground, etc.).
Search for a park or trail near your home and plan for a family hike. Pack a healthy sack lunch and make a day out of it. 
