The health of your child is something that as a parent you value most in the world along with their happiness. It is actually the case that the two go hand in hand. As much as they say they enjoy playing computer games or watching television more than playing outside, scientists know better! Exercise increases serotonin levels in the brain which enhances mood. So not only will a little bit of exercise give you a healthier child it will give you and happier child too.

Obviously getting your child to go for a jog is easier said than done so we have come up with our own five-step action plan for encouraging children to associate exercise with fun!

With 1 in 5 children in Britain being overweight we have come up with our five step action plan to help parents get their children out and about and looking after their health. These tips are really simple things that could make all the difference their out look on health and fitness in later life.

1. Bend it like Beckham or Slam it like Serena
Chances are there is at least one sports star out there that your child can relate to and this could be a great incentive and encouragement to get them outside and building up a bit of a sweat.

2. Start it slow
Getting active doesn’t mean they have do give up their favourite TV shows and eat only celery. Adding a little bit of exercise in after their homework but before they settle on the sofa could do wonders for their health and morale.

3. Lead by example
Prising them away from their X-Box controller could be a bit of a challenge and that’s just dad! But making sport a fun family activity is a great way to encourage healthy living. This could be as simple as a kick-around in the park or even spending some time in your back garden bouncing on a garden trampoline, a basket ball game, a kick around or a weekend family bike ride or walk.

4. Make it fun
Being healthy doesn’t have to mean regimented exercise. Simply being outside with their friends and running around will increase their heart rate. Also, play frames like the ‘Super Tramp Ultima Action Station’ provide fun and energetic play solutions to keep them amused and active.

5 Independent Activity
Joining your local sports centre could be a great way to encourage healthy living as well as introducing new fun new activities like dance or martial arts. This also gives them a chance to be independent and meet new friends.

With obesity being related to poor health in later life, such as the development of diabetes, high cholesterol and heart disease, simple exercise driving activities such as our 5 points are really important. Not only do they improve your kid’s health right now, they can give them the moral and momentum to keep them up making them healthier in their adult life.

Metabolic rates and food tastes are all determined in childhood. Overweight adults also find it a lot harder to lose weight than overweight children. With the obesity rate quadrupling in the last 25 years it is important that the adults of the future are taught at an early age that exercising will keep them healthy and happy throughout the whole of their lives.

Ah, the joy of opening the door and herding children outside. After being cooped up for so long during the winter months, children will love the space and freedom of the back garden or the park. After they have run around aimlessly, probably being very noisy, they will want something to do. You don’t need to spend much money to have buckets of fun in the outdoors – here are some of our family favourites.

Garden Game Ideas.

Hide and Seek. The old ones are often the best and Hide and Seek is no exception. Hopefully you won’t need an explanation for this one – suffice it to say children seem to be born with the rules hotwired into their brains. Make it more competitive for older children by upgrading to House Hide and Seek – if you can touch ‘House’ (where the seeker starts counting) without being caught by the seeker you are safe!

Stuck in the Mud. A more frantic version of ‘It’. The person designated ‘it’ has to catch the others and shout ‘Stuck!’ when they are caught. The person caught has to stand still with legs apart and arms out. The aim is for "unstuck" players to pass between the legs of stuck players in order to release them. The game is over when all normal players have become stuck, leaving only the "stickers" left.

What's the Time, Mr Wolf? Younger children love this and it is a good one to play if there are only two of you. One player (or parent!) is Mr Wolf. Other players follow the Wolf and ask ‘What’s The Time, Mr Wolf?’ The ‘wolf’ answers with various times but when they decide to shout ‘Dinner Time!’ the other players must run to safety (a tree or picnic blanket). If you catch anyone, they become Mr Wolf.

Ball games. Urchin’s Not Just Cricket pack has everything you need for many games of cricket, badminton and football, all packed in a handy canvas bag. Or why not try croquet? Don’t be fooled by its genteel image – croquet can be fiercely competitive! If you want something easier and less structured, don’t forget the simple joy of Piggy In The Middle (unless you are the youngest and made to be Piggy endlessly when it can be the world’s most frustrating game).

Skipping games. ‘Apples, peaches, pears and plums, Tell me when your birthday comes…’ A simple skipping rope and a few rhymes will keep little girls occupied for ages. Urchin’s nice wooden skipping rope costs a few pounds, and visit www.littlegirlskipping.com for a huge collection of skipping rhymes.

Water and sand. A sandpit or a bowl of water acts like a magnet for toddlers and young children. Urchin’s Water and Sand Table is a great value buy for the summer garden.

www.bbc.co.uk/science/hottopics/obesity

www.bbc.co.uk/health/healthy_living/fitness

news.bbc.co.uk/1/hi/health