I'm thinking about writing a book one day called Childersize, because I'm sure that some of the games I play with my kids burn a lot of calories.

Having kids can cause a middle-aged spread in both genders. I've got two young ones and they do their best to drain the life out of me on a daily basis with: kicking them out of bed in the morning, making breakfast and lunches, hustling them off to school, homework, taking them to karate classes, ferrying them to other events like birthday parties, more stupid homework, acting as a referee in the ongoing sibling rivalry death matches, making dinner, hassling them to clean their rooms, and even more [expletive deleted] homework.

Gak! Homework! I hate it more now than when I was a kid. Hmmm... I just realized that I forgot to mention the horrific nightmare that is the bedtime routine. I must be blocking it out.

Kids give love and hugs, and that makes all of the above worth it, but they can actually give you a hand in your exercise routine as well.

Before I continue, I need to insert a disclaimer. I'm not actually suggesting that you do any of the things I do with my kids, because you might drop someone on their head. If you do, then it's your fault, not mine. Don't sue.

Let's Get Rough

My kids call me a "playing daddy."

I'll admit, sometimes people get hurt. Usually it's me. I throw kids in the air. We roll around on the carpet. We wrestle on the bed. We have airplanes rides. I even use them for doing shoulder presses like this picture of me and my daughter in a swimming pool.

It all burns calories, and it makes me feel like a good dad. Moms can do this too.

I treat my kids like squirmy little medicine balls, and they love it. It scores points with the wife too when I'm having fun with them rather than guzzling beer on the couch while watching the Flames play.

Mom or Dad, you too can get into some rough play with your kids. Unless they're surly teenagers, in which case, move on to the next section.

Make it a Group Effort

At any age, you can get active together. Skiing, cycling, swimming, throwing a Frisbee, playing hacky sack, canoeing, and even running are all things that can be done as a family. If the kids are giving you grief saying all of this "sounds lame," then maybe try family rock climbing lessons to get them excited. Remember that you are the one in charge here. Don't take "I don't feel like it" for an answer.

Get Creative in Your Time Management

I love it when my kids are in karate class, because it gives me the perfect excuse to go for a run. I see other parents sitting in their idling SUVs scarfing McDonalds and reading the newspaper while their kids are in lessons, but I'm always dressed to run.

It serves a dual purpose of helping to keep my kids active as well. Imagine this scenario: the kid says, "I don't want to go to [insert class or practice here] tonight." Meanwhile, you're thinking and I don't want to drive you, so you're tempted to let them skip it. However, if you've got a fitness routine like running, cycling or inline skating that you're planning during that time, then you're more likely to tell your kid to suck it up and get it in gear.

I'm a big fan of telling kids to suck it up. I think it's an important part of being a parent.

I also like ferrying my kids off to some faraway location for a birthday party because it gives me the chance to explore a new area of the city while out for a run.

I hope that when my kids grow up they remember how much daddy played with them and decide to come and visit me in the retirement home.

James S. Fell is a Certified Strength and Conditioning Specialist and a middle-aged family man with a desk job and not much free time, yet he's able to keep in shape because he loves exercise and doesn't mind eating healthy. He is the author of Body for Wife: The Family Guy's Guide to Getting in Shape. His column for That's Fit.ca focuses on weightlifting, running and exercise motivation.