Get Everyone Involved

• The after-dinner walk is an excellent way to get started. Try a short 10-minute stroll the first couple of evenings, and gradually increase your walk. By the time the first month is over you could be walking for 30 minutes or more.
• If there is a low-cost public pool nearby, a family swim night brings parents, grandparents and kids together for a fun aerobic activity that doesn't stress joints. Just moving in the water can be great exercise for someone who hasn’t been active in a while. You don’t need to organize water activities in the beginning, but once everyone is used to the idea, try to get the family to do some water aerobics or "run" some laps together. (Running laps is comparable to treading water in a forward motion. It's a great low-impact whole-body exercise.)
• Bicycling is another “togetherness” activity that’s also great for the heart and lungs. When riding with slow pedalers, schedule your cycling in the same way as family walks. Take short trips in the beginning and gradually increase the duration of your ride over time.
• Weekend golf outings may be a favorite of the grandparents, but anyone old enough to swing a golf club can benefit from this sport, which features extended walking. Try to book your golf day during discount off-peak hours, and don’t forget to wear plenty of sunscreen. The driving range is an economical alternative and a great workout for the upper body.
• Combination exercise that includes walking, bicycling and other activities is a great idea once the family has been active for a while; variety and fun is a major part of keeping everyone motivated to continue the family exercise program.

Take the Right Precautions

When starting any new exercise routine, it’s important that everyone in the family follows a good precautionary routine. This includes:

• The right athletic shoes and other equipment for the activity.
• Adequate stretching before you work out, using techniques without bouncing or straining
• A gradual increase in the heart rate rather than a sudden burst of activity
• Warming up the muscles you’ll use during the exercise
• A cool-down period immediately following the workout to gradually slow down the heart and avoid muscle aches

Always ask your doctor before starting a new exercise routine, especially when you haven’t exercised in a while or may have special concerns due to age or medical conditions. Your doctor can give advice on how to incorporate exercise into your daily routine.