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boy and dad walking.xsYou are your child's best role model when it comes to fitness. Get out and get everyone moving! It's of great benefit to you, too. Always increase your physical activity gradually to avoid straining muscles. Be sure to stretch and drink plenty of water.

New Family Goals

Another year means another list of New Year's resolutions. How long is your list this year, and how confident are you that by year's end, you'll have stuck with them? To be successful in whatever you resolve to do, it's important to set realistic goals. Here are three achievable wellness resolutions to get you started.

TAKE MORE WALKS. If you haven't taken a walk for awhile, go for a 15-minute stroll after dinner; we bet you'll immediately feel more refreshed and less stressed about the world. The simple act of walking - away from the relative confines of your office or home - allows you to enjoy nature and exercise all at once.

WATCH LESS TV. We're not suggesting you eliminate TV altogether, particularly if it's news- or education-based, but a few less hours a week of reality TV and late-night B movies wouldn't hurt. Substantial evidence links TV viewing to negative health outcomes, not the least of which is obesity. So turn off the boob tube now and then.

MAKE TIME TO PLAY. Games, that is; games with your kids, your significant other or yourself that keep your mind sharp and take you away from the hustle and bustle of the daily grind. Whether it's a board game, a crossword puzzle or even a sport that keeps you on your toes (literally and figuratively), make more time to play. 
 


Web Links

Stairway Walks in San Francisco

Hundreds of stairways traverse San Francisco's 42 hills, exposing scenic vistas and linking diverse neighborhoods.  Recently released in its 6th edition, Stairway Walks in San Francisco has something for everyone, whether you want to explore a different San Francisco neighborhood, find an inspiring exercise route, or learn about the City's history and architecture. Read more.


Local Family Hikes
This is the time to get some nature time in as the weather gets nicer. We have listed a few local hiking spots to take the family and the best part is they are all FREE!

• Ring Mountain Open Space Preserve, Marin County- a 2 mile loop nestled between the Marin County towns of Tiburon and Corte Madera, possesses an amazing variety of assets. The grassy slopes afford fantastic views of Mount Tamalpais, the bay, and San Francisco. Petroglyph Rock, near the preserve's highest spot, has rock carvings created by Native Americans.
• San Francisco Botanical Garden at Strybing Arboretum, Golden Gate Park - stroll in the sun, run around, and introduce your kids to flora.
• Stow Lake, Golden Gate Park - walk the perimeter path around the lake and look for egrets, ducks and turtles. Don't miss the waterfall on the east side of the Strawbery Hill.
• San Bruno Mountain State and County Park - dress in layers for the scenic views of the bay, butterflies and birds.  Two routes for little ones: Eucalyptus Looop or Bog dirt trails.  There is a picnic area, meadow and bathrooms near the lower parking lot.
• Glen Canyon, Glen Park - offers views of redtail hawks, the smell of eucalyptus and a small creek to follow.
• Fort Funston, near SF Zoo - watch hang gliders and dogs playing, smell the ocean salts while taking a hike around the big loop.  Don't forget to visit the deck to view the ocean and a clear shot of the hang gliders taking off.

 

Get Cycling! 

San Francisco is a great place to ride a bike (even with the hills).  Break out the bikes and hit the road!  

Some of our favorite biking spots?boy wearing bike helmet
• Golden Gate Park on Sundays
• Along Ocean Beach
• Crissy Field
• Sawyer Camp Trail in San Mateo
• Along the waterfront, AT&T Park to the Ferry Bldg. 
• Check out
 The San Francisco Bicycle and Walking Map for more ideas. 
• Also Read Family Biking 101 and other great articles from the San Francisco Bike Coalition They also offer monthly "learn to ride a bike" workshops for families.

Play Four Square (30 minutes)


Draw a court with playground chalk — it’s just four equal-size quadrants, each slightly larger than the size of a person, and labeled 1, 2, 3, and 4. Players begin the game randomly assigned to squares. The player in square 1 "serves" by hitting a rubber playground ball with his or her hands into one of the other squares. After no more than one bounce, the player in that square must hit the ball into someone else's square, or that player is out. Players can never carry, catch, or hold the ball. Rotate spots based on game play — if the player in square 2 is out, that player moves to square 4 (or to the sidelines if more than four players are involved) and other players move up. The player in square 1 always starts a round and is often called the king; in some versions of the game, the king can make special rules that all other players must follow.
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