Get active with the kids

Many of us - kids included - lead less active lives than we could do and it's all too easy for the kids to find reasons not to go outside to play or run around. Even at school they're sitting for much of the day.

While it can be tricky for busy mums to get the healthy balance right, the shocking truth is that if we carry on as we are, nine out of 10 children could grow up with dangerous levels of fat in their bodies, which can lead to severe health problems in later life.

But by making a few simple diet and lifestyle changes, you could give your family all the benefits of a healthy future.

Easy ways for you and your family to be more active

Being active doesn't mean you have to spend hours in a gym or run for miles. Find something you enjoy doing as a family and once you get started you'll find it's easy to keep going.

The name of the game is to try to get your heart beating faster, and your lungs working a bit harder for at least 10 minutes at a time. Adults should aim for 30 minutes a day, 5 times a week and children 60 minutes a day.

A walk can give you some thinking time and is a great way to de-stress. Find out about local walks in your area - search My local area, or see www.nhs.uk/letsgetmoving.

Dancing is a really fun way of burning energy - it can be in a class with others, in front of the TV or radio. All you need is a great tune. For more ideas, see Let's Dance with Change4Life.

Get on your bike! Cycle round your local park or try an organised bike ride. Many of them are short distances and are a great way to get cycling with friends and family. See Bike4Life or www.nhs.uk/letsgetmoving.

Take a trip to your local pool. Whether it's a regular splash around with family or friends or swimming lengths, it's a fun way to get active and a sauna or Jacuzzi afterwards is a real treat. Can't swim? Call 0800 14 222 14 to register for free swimming lessons. Participating free swimming local authorities only.

Take up a sport you've always loved. Think about the sports you enjoy watching on TV and get out and give them a try. How about a trip to the local pitch-and-put, or a kick-about in the park with kids or grandkids. If you used to like sport why not take something up again. Local clubs cater to a range of ages and levels so you can build up gradually.

Get your free action plan!

Join 300,000 families and take part in the UK's largest children's health survey. The Change4Life initiative wants to help you get your family on the right track with its simple, fun action plan and it wants to hear how your family are doing. So just fill in the survey at www.howarethekids.com and take the first step to happier, healthier kids...

Visit www.howarethekids.com for a chance to enter a prize draw to win a family holiday.