Memories made in 15-minute walks

My son tells me about his dreams — often literally what he dreamt about last night. My daughter and I try to spot the chirping birds.

• Sometimes we don't talk at all. We just move forward together.

There are some simple ground rules:

• No devices allowed. That way, I'm not checking the time or notifications.
• I bring my coffee with me. I've found that I can sustain only one leisurely morning ritual at a time, so the mug comes along.
• The dog stays home. He'll get his own walk later, where he'll trot and sniff at whatever pace he wants.

We don't have a set route. We wander. We've found new gardens, new neighbors and even a garage art gallery.

Exercise scientist and dad Keith Diaz tells me our walks are building a healthy habit that could help my kids buck recent trends.

• Research shows children's physical activity drops steadily between ages 6 and 17, with a particularly sharp decline around ages 9 to 12.
• Daily walks can be "movement as medicine, but on their level," Diaz says.

What's next: I know my kids won't always want to walk with me. But maybe one day these walks will help them find their own way.