• Be a role model – children will follow you – if you are active they will pick up the idea
  • Involve them from the beginning: Involve young people in the process as they will be far more motivated if they play a part deciding what to do and for how long.
  • Set goals: Goal-setting helps children check their own progress. It might be helpful to set some goals for the whole family. Encourage small steps. A simple daily activity monitor on the fridge will allow them to track their progress.
  • Give feedback and praise: Talk about their physical activities everyday and praise and reward small steps.
  • Reward and recognise effort: Reinforce new behaviour and celebrate successes through simple rewards and recognition. Reward them for doing a little more physical activity each week.
  • Choose enjoyable family activity – set regular family healthy days such as walking, swimming, cycling, bowling etc
  • Group options – choose activities that promote social exercise


Some family friendly examples

  • Go for a walk after evening meal
  • Put on music and dance with them
  • Build physical activity into their daily routine – walk to school
  • Get the children to take the dog for a walk (if safe) – build it into their routine
  • Get them to help you carry in the groceries
  • Set up a stair challenge for the family – everyone counts the number of stairs they climb

every day trying to increase the number each week

  • Go cycling with them and set a distance challenge for the whole family
  • Go skating, skiing, hiking, climbing or swimming with them