Children are naturally active creatures - make sure you help them stay that way. Tracey Williams explores some simple ways to be a physically active family

A recent report reveals a shocking lack of sports facilities in our schools. Out of 2,126 schools, only six per cent had a gym, eight per cent a swimming pool and three per cent a tennis court. Add to this the increased time spent watching TV, playing computer games or surfing the Internet, and you have a generation of little couch potatoes in the making.

Children today are less active than they were a few years ago, not just because of a decrease in physical education and the advent of fascinating sedentary activities (computer games and the Internet have a lot to answer for), but also because even walking or cycling to school and playing outside are considered risky by safety-conscious parents. However, physically active children have fewer chronic health problems than their sedentary counterparts; they are less likely to become obese; they can cope better with everyday physical tasks, and they have a stronger self-image and more self-confidence.

Fit kids mean fit adults
It's important to help children think positively about exercise, motivate them to incorporate physical activity into their daily routine, and ultimately make exercise a lifetime pursuit. Healthy, active children are more likely to develop into healthy active adults, who will have a decreased risk of cancer, diabetes, high blood pressure, stroke and heart disease. Weight-bearing activities such as running and gymnastics are also beneficial to children's bone health. Impact sports like these help to increase bone density, which will help to maintain bone health in later life.

There are many ways of motivating children to be physically active and make those activities fun. If your child participates in and enjoys sports then you're halfway there, but not all children are enthusiastic about organised or conventional sporting activities. Take your child to the park and kick a ball around, throw a Frisbee, fly a kite, or have a race. You could even take a trip down memory lane and have a game of hopscotch or jump rope. If that's not your thing, why not take the whole family on a day hike, or even just have a game of hide-and-seek in the garden?

If the weather makes outdoor activities tricky, you could have a mini disco in the living room, grab a hula hoop, play balloon volleyball, or have a game of Twister.

Everyday activity
If you're really busy, your children can be active by helping you with the chores: they could do some vacuuming or vigorous dusting, wash the car or do some weeding. Play some music, make up songs - make it fun! When you go shopping, leave the car at home and take out bikes (remember the helmet) or Rollerblades (only when they're proficient skaters, and don't forget pads and helmet).

Encourage your children to engage in some muscle-strengthening exercises like push-ups and pull-ups for the arms (or even a game of tug-of-war) for the arms and cycling or running for the legs. Jungle gyms and monkey bars are excellent for children, since they use their own body weight and all children love them. Always include some stretching in your child's activities, since their muscles are vulnerable to strain and injury. Children are very flexible and it's a good idea to help them stay that way; yoga, gymnastics, martial arts and dancing are all great for flexibility as well as general fitness.

Remember that the best way to encourage your children is to set a good example. So don't flop in front of the TV eating crisps - go for a walk or dance around the kitchen. Participate in your child's activities whenever you can and plan family outings that involve walking, swimming, cycling or sledging. Being active is a great way for the family to do something fun together and it helps reinforce the positive aspects of exercise. Your children need your help and guidance in order to be healthy and to develop into strong adults, so get off the couch and have some fun with them.

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