Increasing numbers of Britain's kids are getting fat and unfit, so it's time to tear them away from their X-boxes and bags of crisps, and think up fun ways to get them into shape

Almost a quarter of Britain's under-fours are already medically overweight and, according to a recent study carried out at Liverpool University, the number of clinically obese children has almost doubled in the last 10 years to around one in 10. The implications are worrying: 'Children who become overweight or obese in childhood are more likely to become obese adults,' says Dr Peter Bundred, an expert in Primary Care, who led the study.

The increasing trend towards children developing Type 2 diabetes and even heart disease ought to be enough to make most parents sit up and take notice, and it's easy enough to take some basic steps for the better right now. We're not suggesting for a minute that you should put your children on a 'diet' and march them down to the local gym. Far from it. Getting fitter should be synonymous with having a good time, whatever your age - and our plan is designed for all the family to enjoy.

Here are some inspiring ways to start 2008 on a fitter family footing:

Get physical!
Just moving around instead of sitting down is a great start to getting more physical. Try these ideas to bring the fun back into fitness:

• Set some physical challenges for all the family: it could be playing Twister; having a disco dancing competition (but you have to really throw yourselves into it!) or skipping with ropes in the garden - anything that gets you all moving. On your calendar, pencil in an activity for every day so that you all get to spend some active time together.


• Turn out the shed and find your old Swingball, Frisbee®, footballs, basketball hoop - anything you used to enjoy doing but have forgotten about - then give it a new lease of life with the kids.


• Investigate different sports for your child to take part in. Some leisure centres coach kids from as young as four in basketball, tennis and martial arts.


• Put your family bikes back into service. If you don't have any, look for second-hand bargains in the local newsagents' windows or in your free papers, or check out your local car-boot sale. Just after Christmas is a good time to buy, as lots of adults and children will have had new bikes from Santa. Schedule a long bike ride for the next three available weekends.


• Dig out your swimming cozzies and check out the times of the family swimming sessions at your local leisure centre. (And don't forget to go along!)


• Get your skates on! Try inline skating. Again, some leisure centres have indoor rollerblading sessions for both adults and children.


• Have a sponsored TV-free weekend: ask friends and family to contribute and give any money you raise to the British Heart Foundation. Use your spare time to do something physical. How about clearing the loft or garage together, decorating one of the kids' rooms or doing whatever gardening the weather will allow?

Five-a-day the kid-friendly way!
We all know that eating more fruit and veg is supposed to help stave off some of the deadliest diseases, so it makes sense that they should figure large in the family's daily intake. Here are some truly appetising ideas that you'll all enjoy:

• Eat up all the fruit and nuts left over from Christmas. Dates, figs, unsalted nuts, satsumas, roasted chestnuts and cranberries are all delicious as well as being packed with nutrients. If the kids still have Christmas sweets to get through, give them a few at a time in a bowl with satsuma segments and apple slices so they get the best of both worlds.


• Make some non-alcoholic fruit punch: try orange and cranberry juice with fizzy water; banana and kiwi liquidised with apple juice; or grape and prune juice (go easy on the prune!) with sugar-free lemonade. Add crushed ice and a slice or two of fruit to garnish.


• Whizz up a smoothie in the food processor or liquidiser for breakfast: you can pour it over muesli instead of milk or just drink it straight. Try these ideas: add berries (you can use frozen soft fruits if you can't get fresh) to runny natural yoghurt and sweeten with half a teaspoon of honey; blend fresh banana with peach yoghurt and a splash of semi-skimmed milk; try banana slices and strawberries with a cupful of pineapple juice and a tablespoon of single cream. Garnish with a sprinkling of cinnamon or powdered sweetener.


• Roasted veg makes a perfect accompaniment to pasta - and it's great for you, too! Cut red onions, assorted peppers, courgettes and cherry tomatoes into 2-3cm chunks, arrange on a baking tray, and then sprinkle with crushed black pepper and a little olive oil. Roast in the middle of the oven on a medium heat for 30-40 minutes (or until the peppers have softened). Serve on a bed of pasta with a sprinkling of balsamic vinegar. It's so sweet and delicious that the kids won't even realise they're eating vegetables!


• Try some warm salads: steamed chicken with mushrooms; lean ribbons of steak and grilled tomatoes; chunks of grilled lamb fillet with mint and mustard dressing - all served on a bed of salad leaves. For the kids, replace the salad leaves with chunks of cucumber, halved cherry tomatoes, beetroot (if they enjoy it), boiled new potatoes and sweetcorn.