Before reading this, check that your children aren’t looking over your shoulder because this article comes with a health warning: it can increase your family fitness.

Enthused by an old article I read about Roger Black’s campaign to get the nation’s school children off their buttocks and onto the sports field, I’ve been thinking about how families can be more active at home without resorting to some sort of health camp regime. Black’s campaign would have stood a greater chance of success if parents got involved too (by the way, if you can volunteer to help with your local school’s sports then you can get more information from the BBC website).

I loved PE lessons at school but I know that not everyone has fond memories: I have several clients I have chatted to that have many tales about freezing cold lacrosse matches and mouldy communal showers. If your recollection of school exercise is putting you off getting more active, then I’m pretty sure that your children will pick up on this. So take a fresh look. Exercise can mean a five-a- side on a Saturday morning but it can also mean disco dancing to an aerobics DVD in the privacy of your own home, it can mean a brisk hour’s walk around your local area (ever wondered what was down that lane?) or taking the kids swimming once a week and actually putting on your costume and getting in the water yourself.

We’ve all read quick tips on introducing more exercise into our lives, such as taking the stairs instead of the lift, parking further away, walking instead of using the car, hiding the TV remote etcetera. But reading needs to be translated into doing. Children learn by example so you need to be their role model when it comes to choosing to live a fitter life.

To spark your imagination on how to increase your overall family fitness, I’ve given you some suggestions on how to smuggle in exercise into your weekly routine;

Choose activities that are fun, not exhausting.
Develop a repertoire of several activities that you can enjoy, for example walking the dog (or the neighbour’s dog), roller-blading, inviting friends over for a friendly football match or volleyball contest, ice skating, taking a picnic on a bike ride, table tennis or how about getting hold of a skipping rope and seeing who is the best skipper in your family. It needn’t be a costly activity: a frisbee and a walk to the local park will give you change from a fiver. If you look around there are often free local community activities. Where I live there is a local free saturday morning running club!

Check out your local leisure centre.
Some local exercise classes hold special sessions for families so you can all chill out with yoga, tai chi or pilates. At our South Woodham Clinic I care for several people that are involved with the South Woodham Club. It has a great variety of classes and equipment and the staff always seem to really happy and helpful irrespective of the question!

Reward yourselves at special milestones.
If your family manage a half an hour’s exercise three times a week for a month then let the children choose a special family treat. Having a fun goal to aim for is very motivational.

Talk to each other!
Find out what your child and your partner think about your family fitness and how they’d like to increase their activity and fitness levels. Talk about the benefits of exercise (more energy, stronger, more supple, better health, looking better etc).

Get ready.
Learn how to warm up and cool down properly and always wear appropriate clothes (especially proper footwear) and any necessary safety gear (eg. a cycling helmet). If you don’t know how to warm up or cool down, ask your kids as their PE teacher will have taught them this or do a quick internet search.

Be silly.
Really, when was the last time you got mud on your clothes? Do you remember how much fun playing tag or kite-flying or playing catch is? Teach your kids your favourite playtime game when you were at school.

Remember posture.
Help avoid injuries and get more out of your activities by keeping your stomach tucked in, your head on top of your body not sticking out in front and your shoulders slightly back but relaxed.
When sitting don’t slouch and when standing or moving don’t lean to put more weight on one side than the other.

For a free guide on postural exercises and how to do them, we have videoed some for Postural Exercises on our website or you call one of the clinics on either 01268 752 123 or 01245 333 900.