Family way

A: If exercise is part of your life then chances are it is part of your children's lives too.

Active parents often produce active children for whom going for walks, swimming and playing football is the norm.

With warnings that the computer age could be damaging children's health and with less sport offered in school, it's up to parents to ensure their youngsters get enough exercise.

But dragging them away from their computer games may be difficult.

The key is to make exercise fun with family activities where you can all get fit together.

Walking is free, doesn't require any special equipment or training and it's one of the best forms of exercise.

However, the prospect of dragging a reluctant teenager around may put off most parents before you've even left the house.

You could suggest they take a friend, dangle their Game Boy in front of them or offer to pay them.

Little ones are likely to get tired or bored quickly so here the key is making a walk an adventure.

Take them to places they will find interesting, such as woods, near rivers, on the beach or to ruined buildings with some ghostly tales to keep them entertained.

Give them a list of treasure to find on the way or see if you can identify birds, plants and trees.

If they are really struggling, promise them a short piggyback after every ten minutes' walking.

Most children like swimming, or at least playing about in the pool. Swimming is one of the safest, yet most effective, forms of exercise, so if you persuade them to swim a few lengths with you as well as having fun, you will all benefit.

Taking children to pools at private health clubs can be beneficial because the pool is slightly smaller than the local leisure centre and therefore less daunting for a child.

If you want to get active with your children, the obvious way is to have a game of football in the garden or park.

You could also try rigging up a net to play volleyball, a hoop for basketball or invite some of your children's friends round for a game of rounders.

For the more organised among us, how about creating a garden version of circuit training?

It doesn't have to be reminiscent of the killer gym activity, but an easier, more relaxed form.

Place balls, benches, skipping ropes, hula hoops and other any props you can find at different points around the garden.

Each competitor has to complete the activity against the clock, with the one who completes the circuit in the fastest time the winner.

For a real spot of family bonding, there is no better activity than a bike ride.

With a wide range of safe baby seats available, there is no limit on the age of those who can take part.

Kids will feel very grown up on their bikes out with mum and dad - you could even take a map and get them to help devise the route and take a picnic along

Q: I have a 12 year old son, can he come along to the gym?

A: Yes, on the Fit Kids Classes on the weekend - exercise is good for us at any age especially so when young.

A fit and healthly teenager usually becomes a fit and healthy adult: encouraging the youth of today will give them a better future.There are certain guidelines regarding exercise for young children and we adhere to them all here at Fitness First.

- Nigel Davies is a trainer at Fitness First, Clifton Moor, York, (01904) 693322.

Exercises of the week:

Bicep curls and tricep kickbacks...

We are continuing to move on from the stretching exercises and will introduce some more exercises which use light weights to firm up your arms.

Raid the kitchen again for two cans of food (about 425g each).

Your weights can be increased but only when you get comfortable with the routine.

Light weights are 2-5lbs

Medium weights are 5-8lbs

Heavy weights are 8-12lbs

Position bicep curls...

Stand tall and straight, with one foot slightly in front of the other. Hold the weight in your hands at the front of your thighs with your arms extended and palms turned forwards.

Action

Slowly curl the weights up to your shoulders, tightening the bicep muscle as you go. Lower the weights slowly until your arms are fully extended

Position tricep kickbacks...

Holding the weights, place one foot on a raised platform (first step of the stairs). Bend forwards at your hips until you reach a 45-degree angle. Keep the shoulders back and knees relaxed.

Action

Bend the elbows and bring the weights to hip level. Extend the arms back, keeping the elbows up. Pause then bend the elbows and lower the weights back to the hips

Repeat this exercises in three sets of ten to 20

If you find doing both arms at the same time hard only do one at a time to begin with.

Updated: 09:13 Monday, May 26, 2003