Leading by example is the best way to encourage your family to be active. If you're not in great shape be sure to talk your doctor and set realistic fitness goals for yourself before you cut loose on any exercise plan. Turn cleaning into a silly song and dance marathon, make yard work family time and plan  a simple evening walk together or other gentle exercises. These will not only get your family moving but will bring you closer together. Teach each other your favorite games like hopscotch and freeze tag and get playing. It takes about 10,000 hours to master any skill, so consider setting a big goal and working towards it together.  You could become hula hoop masters, learn to pop an ollie on a skateboard or make it your goal to master Double Dutch together.

Want to include more fitness in your classroom or daycare? Whether you're a teacher or parent, don't be afraid to become a leader! Talk about ways you can help normalize physical activity. Regular breaks in learning that encourage movement help improve focus, retention and serve as a natural mood elevator.  Why not hop to the lunch room or take the scenic route to computer class? Adding a little more activity into daily routines can make a big difference.

It goes without saying that sleep is important to healthy growth and development, however, it's not always a top priority. In recent years,  a growing body of research has linked sleep deprivation to higher body mass. Unfortunately, children are almost as likely as adults to go without adequate sleep.  This may result in fatigue and lethargy, which may make it harder to get your kids off the couch. To help them get enough sleep, set and stick to a bedtime, create a healthy sleep routine and turn off television and computer screens at least an hour before bedtime.