Get active in the vast outdoors

When you're not short of time, let your child wander freely. One of the best ways to ensure your child gets all the exercise they need is to get outside. Children run, climb, hop, skip, and jump much more when they are outside than they do when they are inside. So explore for some safe outdoor playgrounds or areas, get your child, and take along balls and a bike, and supervise their activities. Or better still, get involved. Play with the ball, play hide and seek, or a game of chase with them. If you begin to get bored with your local playing field, park, or playground go no a trip to the beach or lake to explore for hidden treasures, or go for a walk, keeping an eye out for little creatures your child might love to see. After dinner, go out for an after-dinner walk in search of stars.

Shake, rattle, and roll

When going outside seems impossible when it's bucketing with rain, one of your children is sick, and another is throwing a fit - then take hold of your child's favourite CD or tape and put it on. It doesn't have to be a children's collection to get your youngster moving. Anything with a basic beat can do the trick. Get up and dance with your child, and you will both get rid of some of that locked up energy while you work out.

Exercise together
By know you should already be familiar with what you say and how it has an impact on how your child talks, and that what you eat affects your child's eating habits. The same applies for exercise: Your child's potential fitness levels are greatly influenced by how you spend your spare time with them. When you get an opportunity, walk to the shops, the library, or a friend's house rather than jumping into the car. At home, have your children join you while you stretch, practice a dance routine, or follow along with a video workout. Make sure that some family excursions are active ones (for example, swimming at a local pool, playing games at the park, or flying a kite on a nearby field) instead of inactive ones, such as going for a drive.

Find some friends
There is nothing like having friends around to support your child to get physical. Invite their best friend over for some splash time in the pool, take them bike riding, or in winter if you get snow, chase each other with snowballs. If you're part of an after-school or a weekend group that meets often, make sure that some of the time the kids have the opportunity to wander, wrestle, and play around. Consider getting together at your local school so the children can exercise their limbs on the playground or on the field while you and the other parents chat.

Try out a class
Even at a young age, your child will get plenty out of a regular swim, a gymnastics session, or music and movement group. It is important that you don't over schedule your child though. Their character, daily routine and social characteristics are ways for you to observe this. For example, a child who goes to school five days a week may find even one after school or weekend class too much. On the other hand, a very sociable child that spends most of their time with you might blossom with a few scheduled activities a week. The major focus however should be making fitness and activity fun, not producing a potential Olympian. You don't need to put any pressure on your child to stand out at athletics at this young age. Instead, look for athletic instructors who relate well to kids and who encourage but don't drive equipment that is age appropriate and not dangerous. Activities that favour free play over a strict routine are essential for your children until they get a bit older. Class size can also be a worry: Some children get weighed down in circumstances where there are masses of noise and loads of tiny bodies bouncing off the walls. Before you are obligated, ask for a trial run to see if your child enjoys the class.