"...it possible to eat dinner together and exercise more when both parents work and kids are overscheduled.... " says William Doherty, co-author of Putting Family First.
Make time for meals together......
Make it fun
Benefits from a family meal don't happen just by sitting and eating together; it's what you do with that time.
Go out and play
Even 15 minutes of fun together burns calories, reduces stress and promotes family bonding.
Take a break
Limit passive computer and TV time. Get up every 20 minutes and do some stretches, tackle a household chore or go out for a walk.
Ref : http://www.rd.com/living-healthy/new-healthy-family-habits/article27593.html