By: Wendy Reinhardt Kapsak, MS, RD and Meghan Ames, Dietetic Intern, Johns Hopkins University   Date: 12/5/11

With over two thirds of Americans struggling with being overweight or obese, it seems an appropriate time to not only talk about but take action to increase our physical activity levels. As health professionals who have counseled many different types of weight-loss clients, we have gained some insight into what works and what doesn’t. In reflecting on the fitness industry’s role in health, here are some thoughts for consideration…

1. For Some…Forget Fancy Gym Memberships
Think about our parents’ or grandparents’ generations, when moms were more concerned about measles than their waistlines. In the 1950s, obesity wasn’t the problem it is today, and many happy housewives were certainly not hitting the gym 3-5 times per week. In fact, the prevalence of obesity has increased right along with a rise in gym memberships. Being active to stay healthy does not have to include personal trainers, expensive gym memberships or fancy exercise equipment. It’s about finding what works for you and making your health a top priority.

2. Empower Your “Inner Explorer”
Take a couple of weeks to be an explorer and try out different activities. Ask your friends and read blog posts to learn what other moms have found to be successful. You might be surprised at the creative ways that you can add some hop to your step to drop the needle on your scale.

I, Meghan, personally, have found that selling my car was possibly one of the best things I could do for my health. Sure, walking or biking might mean a longer commute and less time for getting dolled up, but feeling and sleeping better gives me a glow that you can’t find in a can or bottle.

3. Find a Way to Fit Activity in Your Day
Now, if you’re like Wendy – mom of three 5 years and younger, losing the car might not be a realistic option. Rather, I look for smaller changes that can fit into my hectic day. Maybe take the stairs instead of the elevator or park at the far end of the parking lot (You get an added bonus if you carry the groceries instead of using the cart! Get the kids to help too!). Instead of sitting and watching your kiddo’s soccer practice, take a couple of laps around the field. Better yet, bring some of the other moms with you! These are small steps that won’t cost you too much time, but will help you find a way to fit activity into your day!

3. Power Up with Play
Being active shouldn’t fit in the same category as going to the dentist or visiting your in-laws. Make it something you and your family enjoy and you’re far more likely to stick with it! Michelle Obama’s Let’s Move Campaign encourages reintroducing play into your day. Play isn’t just for the under-10 age group—everyone can benefit from a little time to let loose! Get your kids up to dance or get out of the house for a game of tag or hide-and-go-seek, or check out kidnetic.com for other active game ideas. Added benefits include quality time with your family and the rush of those wonderful feel-good hormones that are released with smiles and laughter.

4. Don’t Go It Alone
It is truly amazing what a huge difference having the support of a friend or Mamavation Sista can make. Once you find what works for you, share the wealth by encouraging at least two other people. With a bit of accountability, you are more likely to stick with your goals. You might make a friend, have some fun, and improve someone else’s health!

5. Do As You Say. Be a Role Model
Your kids look up to you and are likely to follow in your footsteps. Why not use them as motivation for sticking with your health goals and make a difference for the whole family? Taking some time to play and be active with your own kids is sure to have invaluable lasting benefits that they and you will certainly cherish. The same goes for healthful eating too; check out this video for some tips!

We hope this has helped get those creative juices flowing to increase the activity in your life! If the gym works for you, great. If it’s not your cup of tea, don’t sweat it! Instead, find a different way that works for you to be active and improve the health of yourself and your family!