So your children spent the holidays on the settee, watching telly and eating sweets. That's all fine and well, but how do you break their sedentary habits before they become permanent? Malia Frame and Sara Singer Schiff investigate

It’s sad but true. British children are among the most overweight kids in the world (almost one third are overweight or obese). In fact, the UK ranks second only to the US in its total number of obese children and adults. An increase in the consumption of fast food, the inactive nature of a generation of computer-gamers and the growing fear of parents to let their children play outside, are all factors that have seen the number of obese young people rise steadily over the past 15 years.

If your child suffers from couch potato syndrome, there are steps you can take. If he or she needs to lose weight, the first step is to ensure he or she follows a balanced diet. Consult a qualified nutritionist if you need guidance. The second is regular exercise. Games may still include a bat and a ball, but the range of children’s leisure activities has increased dramatically. There are now several gyms and fitness organisations that run programmes specifically for kids. In the mind/body arena, yoga studios like Triyoga (020 7483 3344) offer child and teen yoga classes for ages 5-8 and 9-11 years respectively. These classes (at £5 per session) promote strength, flexibility and coordination in a relaxed, non-competitive environment – a rarity for most kids.

The Next Generation clubs throughout England and Scotland are pioneering the gym-friendly initiative for kids under 17. The clubs offer kid-sized cardiovascular and weight training machines, and all children’s training takes place under the supervision of a qualified instructor. In addition, these purpose-built facilities include mini-basketball and mini-tennis courts, a swimming pool and indoor and outdoor play areas. Kids must be accompanied by an adult member, and monthly memberships start at around £44 per person (for each child you’ll pay an additional £16). Log onto www.nextgenerationclubs.co.uk for more information.

Another chain of clubs called Children First – launching across the UK in April 2002 – have adopted an holistic approach to children’s health. According to founder Andy Baker, a former PE teacher, these ‘children’s lifestyle clubs’ will have a gym facility, including a sports arena, swimming pool, weight machines and a climbing mountain. They will also have kid-specific fitness classes like music movement, Pilates and yoga, as well as performing arts like ballet. The gym will be available for children aged 10 and above and they’ll have one-on-one personal instruction.

Other areas of interest will include a computer and Internet area, cinema, cafe (that serves organic food), relaxation den, steam and sauna rooms and a health and beauty area. Memberships will vary from £29-£85 a month depending on location. ‘If we can teach kids about a healthy lifestyle early on, they’ll develop healthy habits as adults,’ he adds.

However, if tackling a full-on fitness class seems too overwhelming for your child and you would prefer to ease them into exercise more gently, start with a simple resistance training programme he or she can do at his or her own pace. ‘Proper technique and the right amount of resistance will strengthen the skeletal system and can help prevent bone-related problems in the future,’ explains Josh Salzmann, iVillage’s fitness expert.

Resistance training builds muscle and helps to reduce weight and tackle obesity. Muscle requires more energy than fat to function, so increasing muscle mass raises the metabolic rate, or the speed at which the body burns calories. As a result, more body fat is burned while exercising and at rest.

Assuming a child is supervised by a trained fitness expert, light resistance training should be safe for kids age 10 and older. Even for younger kids, Salzmann asserts there is nothing wrong with weight training if they are supervised correctly and the weights are very light. Often, children’s weight training programmes focus on correct form, which is important because learning proper technique can help maximise long-term workouts. Resistance training can also be beneficial for children who don’t particular excel at or enjoy organised sports.

Given how inactive most children are, exercise can provide a positive outlet and help them become interested in a variety of physical activities. And regular exercise can help prevent obesity-related problems like diabetes and osteoporosis.

Finally, Salzmann notes the positive effect exercise has on self-esteem. ‘Feeling good physically has the same affect on children as adults,’ he says. And feeling positive about your body can help you be more confident and self-assured in other areas of life.

Whether you decide to use the gym or another tactic, here are eight Salzmann strategies to help your child get moving and stay active:

1. Encourage your kids to play games and take up various sports that they’re interested in.

2. Experiment with different activities so your children don’t get bored. Examples could include tennis, cycling, swimming, horseback riding, boxercise, jazz or ballet classes.

3. Kids often emulate their parents’ behaviour, so teach them that exercise is a smart habit by being regularly active in your own life.

4. Make exercise a family activity. Take everyone to the park, go cycling or take a long walk together.

5. Limit the time your kids watch television and use the computer – this will ensure they stay active.

6. Give them chores such as taking out the rubbish and tending the garden so they’ll be exposed to physical work.

7. Provide balanced meals so your children will feel more energetic. Limit their intake of sugar-laden foods, which cause energy levels to plummet.

8. Make sure your children rest between workouts so they don’t get burned out and their muscles can recover properly. Doing a specific workout three to five days a week is adequate.