National Exercise with Your Kids Week is happening Aug. 5 to 11 in an effort to get families up and moving more—and just in time for a new school year.

Having a routine that incorporates fitness and healthy eating is important for performance in classes and sports, as well as better sleep.

And while it might sound daunting to get the family started, it’s actually way easier than you might think, especially with the help of two easy fitness programs families can do on their own time.

5-2-1-0

The 5-2-1-0 program encourages families and children to eat and play the healthy way. Here’s how it works:

•5 is for 5 or more fruits and veggies.

•2 is for 2 hours or less of screen time.

•1 is for 1 hour or more of physical activity.

•0 is for 0 sugary drinks and more water.

Including a fruit or vegetable with every meal is a great place to start. For less screen time, come up with other activities you can do, such as walking the dog, biking to the park, or setting up a scavenger hunt around the house. Then if you can swap out sugary beverages for water, you’ve done it!

KidsFit 5 Week Challenge

The KidsFit 5 Week Challenge introduces a new exercise or healthy habit to try each day for 5 weeks. By signing into hy-veekidsfit.com, families can start learning new moves, stretches, and goals while tracking their progress.

There’s no charge associated with the program, and no gym equipment is needed to perform the exercises. The associated KidsFit app lets users explore the wonderful world of nutrition and fitness in a fun and playful environment, complete with personal avatars for the whole family.

No matter which healthy habits and programs you adopt, just remember that staying consistent with little things will accumulate to big changes.

Cucumber Sandwiches

Serves 4

All you need

•8 slices wheat bread

•4 tbsp cream cheese

•1/8 tsp pepper

•1/8 tsp salt

•1/8 tsp garlic powder

•1/8 tsp onion powder

•½ medium cucumber (cut into thin slices)

All you do

1. With a 3-inch round cookie cutter or biscuit cutter, cut bread slices into circles. With an aspic cutter, make a decorative cut out of the center of 4 of the bread slices.

2. Mix cream cheese, lemon pepper, sea salt, garlic powder, and onion powder together.

3. Spread 1 Tbsp. of the mixture on the 4 bread slices that do not have center cutouts. Top each with several cucumber slices.

4. Sprinkle just a pinch (no more!) of sea salt on top of the cucumber slices. Top with the 4 bread slices with the decorative cutouts

Source: The Spruce Eats