A little action every day makes a big impact on your health. And that goes for today's children too, who are bombarded with chances to eat rich foods, served in extra-large portions, but are far less physically active than any generation before them.

Have you tried any of these seven habits to keep your family fit? The first two habits are the most important; the rest are effective ways to squeeze physical activity into family life.

1. Exercise for 30 minutes, five or more days per week at a moderate activity level. You can combine short activities to reach 30 minutes like a lunchtime walk, taking the stairs at work, or family chores.
   
   
2. Be sure your children do 60 minutes of moderate activity five or more days per week.
   
   
3. Shoot hoops or play soccer when the kids get home from school or after work.
   
   
4. Take a walk or bike ride after dinner; or go rollerblading.
   
   
5. Split up active household chores and have a contest to see who can finish first.
   
   
6. Have a family dance contest. Teach the kids a dance from your generation and learn one of theirs.
   
   
7. Plan physical activities for family events such as birthday parties, picnics, and vacations. Try softball, kickball, soccer, or old-fashioned sack races for picnics. Rollerskating, ice skating, bowling, laser tag, and dancing are great for birthdays. Vacations can include swimming, hiking, biking, canoeing, skiing, and more.

Staying active helps maintain a healthy weight – which is important in lowering your risk for cancer, heart disease, and stroke. Learn how many calories your activities burn with our Exercise Counts tool; and be sure you're working out at the right pace with the Target Heart Rate Calculator.