We all know the benefits of exercise. It can improve our physical and mental health and help expand our social circles. Its as close to a panacea as were likely to get.

Its also the best way to get children to use that boundless energy for personal good rather than public destruction.

The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate aerobic exercise a week, plus muscle-strengthening exercise two days a week. Children and teens need even more exercise: At least 60 minutes each day, according to the CDC. Yet only 20 percent of adults and 25 percent of children ages 12 to 15 get the recommended amount of exercise.

We dont have the time. Were distracted by all those shiny devices. Were horrible about procrastinating. Were so busy shuttling our kids from soccer to swimming to art class that we cant seem to squeeze in our own fitness. (Guilty, on all counts.)

Whatever the reason, parents and children are not taking advantage of the one thing that can reliably make us feel better all around. So this is a call to time-strapped parents and children to put down their smartphones and tablets and get active together.

By exercising as a family, youll have a built-in support system. When dad is dragging after a long day at work, the 12-year-old can remind him that fitness is a family priority. If everyone is working together, the odds of being successful at reaching fitness goals are much greater, said David Buer, a personal trainer based in Atlanta. Family exercise can also give you a fun shared activity that can continue as kids age into those awkward teen years. You know, when they cant get far enough away from their oh-so-annoying parents.

Beyond the obvious health and physical benefits, its a bonding experience, Buer said. Youre leading by example and imprinting these healthy habits that potentially will last a lifetime. Its also great one-on-one time.

Were not talking about running a marathon with your 12-year-old next month, trying to keep up with your young lacrosse star on the field or buying a bunch of expensive equipment. You can choose an activity that is fun, inexpensive and (relatively) painless.

We spoke to local experts in six types of exercise that parents can do with their children. They shared tricks to keep the whining to a minimum and their favorite places to work up a sweat. Here are their suggestions on how to try biking, hiking, rock climbing, running, stand-up paddling and yoga as a family.

Biking

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Six options for family fitness, from rock-climbiing to yoga