photo credit Steve Cole, iStockphoto.com

Remember the 1993 movie, “What’s eating Gilbert Grape?” in which Johnny Depp’s character has to take care of his morbidly obese mother? If the movie were made today, it might be more realistic to have Johhny Depp’s character be obese as well. Firstly, because the child of an obese parent has a much greater chance of being obese themselves (due to genetics and shared eating patterns), but also because nearly one-third of all adolescents are overweight or obese. In fact, childhood obesity rates have tripled since the 1970s. Some experts are even saying that this could be the first generation of children to not outlive their parents.

And while exercise is always good prevention and/or treatment, it doesn’t mean you have to send your kids to boot camp. There are many ways to help your kids stay healthy right in your own neighborhood — and none of them require a 4 a.m. Rocky Balboa run through the snow.

The family that plays together

With 300 days of sunshine, it shouldn’t be difficult to exercise al fresco. The Front Range is full of trails and open space for hiking or mountain biking, lakes for waterskiing or canoeing, mountains for skiing and snowboarding, and rivers for kayaking or whitewater rafting. Plenty of ranches make horseback riding readily available, and even the metropolitan areas make for good exercise with gallery and museum tours on foot.

Don’t be afraid to think back to what YOU enjoyed as a child: rollerskating, badmitton, hockey? Get creative! “Our family raises goats and every day the kids leash them up like dogs and we exercise them together in a ‘family goat walk,’” says Angie Knutsen of Colorado Springs. “The girls ride their bikes, my son runs and my husband and I do our best to keep up. We figure it’s close to two miles a day. We’re getting chickens soon, and though we can’t walk them, we can clean the coop together. Now that’s going to be quality family time!”

Not ready to run a marathon together? Join the club. Literally — a health club. While you don’t have to use your membership to train like an Olympian, you can find countless ways to have fun as a family — even on the coldest of days. Indoor pools, basketball and tennis courts, squash or aerobics classes can keep everyone away from the TV when the weather’s not cooperating.

Feeling commitment shy? Ask about a one-month trial or free family pass, or check the yellow pages for salsa lessons, Pilates classes or even in-home yoga sessions. If you want to add some self-defense into the mix, consider signing your family up for Karate, Jujitsu or Tae Kwon Do.

The family that eats together

Grocery shopping, cooking and eating meals together is a great way to help your entire family eat healthier food. When in doubt, choose fresh ingredients (fish, vegetables, turkey) rather than prepared meals. “Frantic family schedules have equaled fast food or processed, prepared food dinners — and expanding waistlines!” says Dr. Kathy McCoy, author of The Teenage Body Book. “With real, home-cooked meals, you can better control calories, fats, sugars, sodium and other nutritional issues.”

According to Dr. McCoy, the rumors of breakfast being the most important meal of the day are grounded in reason. “Make it convenient for everyone in the family to eat breakfast. Advance planning can help: fresh fruit and yogurt in the fridge, whole grain breads and cereals in the pantry, and encouraging all to get up and get going early enough in the morning to grab a bite,” she says. “Those who don’t eat breakfast tend to overeat during the rest of the day, especially in the evening.”

The family that learns together

While everyone might know that sensible eating and exercise are important to stay healthy, it’s important to remember that other factors can contribute to weight fluctuations. Stress, lack of sleep, hormones and genetics can all affect the body’s ability to maintain a healthy weight. Talk to your kids about the importance of staying healthy — not necessarily skinny — and always practice what you preach. After all, they’re looking to you for more than just allowance. 

Free or low‑cost activities to keep your family fit

> The Front Range is bursting with city parks and nature trails. Take in the scenery with a family walk, bike ride or rollerblade. For a heartier workout, consider a hike in one of Colorado’s four national parks (www.nps.gov/state/co) or 41 state parks (www.parks.state.co.us).

> With 300 days of sunshine, Colorado is the perfect state to get your family involved in sports. Your local Parks and Recreation Department can provide you with affordable options such as  swimming, basketball, volleyball, soccer, football, tennis and hockey.

> Camping trips are a great way to get your family away from the TV and into more family-focused activities, such as fishing, birdwatching, hiking and waterskiing. The Colorado Division of Wildlife has even put together a list of “101 Places to Take a Kid Fishing.” (http://wildlife.state.co.us/Fishing/WhereToGo/101Places/)

> For families that enjoy the Arts, why not combine fitness and culture with a tour of a town’s galleries? Call your local chamber of commerce to ask about guided artwalks, or use www.mapquest.com to find a cluster of galleries within a mile or two of each other.