Getting active as a Family

Being active is fun for all the family. Research shows that children whose parents are active are more than 5 times as likely to be active than those whose parents are not. Below are some ideas and links to websites that will give you info about how to get started. If you are still stuck for ideas after looking at the links below you can always visit sites like dayout.ie,  fundays.ie or ni4kids.com.

Walking

Walking is a great way to build up to your daily activity target. Whether, it is round your local park, a forest trail or something more adventurous in the countryside. All you need is a good pair of shoes or runners and clothes that will keep you warm and dry.

http://www.walkireland.ie/ and www.walkni.com have lots of routes and information about walking throughout the country.

The Irish Heart Foundation has information about the Slí na Sláinte walks. These are routes around towns that are signposted and ideal if you want to get out of the office for 40 minutes at lunch time or have half an hour to spare in the evening. You can download the routes from the Irish Heart Foundation Website.

The Fáilte Ireland website www.discoverireland.ie/walking has over 70 routes all around the country. It is not just for tourists, it is a great source of information about other activities through out the country.

Forest trails

Coilte has over 10 forest parks and 150 recreation sites around Ireland. Most of the recreation sites have forest trails to suit all ages. The forest parks have a wide range of activities that will keep the whole family entertained. Take a picnic and you can easily find things to keep you busy for the whole day. http://www.coillteoutdoors.ie/

For families with older children orienteering can be great fun www.ecotrailsni.com

Swimming

Swimming is a great way to get active particularly if it’s wet outside. You can find contact details for a swimming pool in your area by looking in the golden pages or on the golden pages website

Cycling

Discover Ireland has around 20 cycling routes and www.cycleni.com is a great resource for routes in Northern Ireland.

Beaches

Ireland has some of the best beaches in Europe. If you live close to a beach, and many people do, they are a great place to spend an activity packed day. Soccer, hurling, paddling, building sandcastles and kite flying are fun for the whole family and you can take along a healthy picnic which means you can stay out for the whole day. Most city or county council websites will have information about beaches in your area. Irish Water Safety has a list of beaches that have are manned by life guards during the summer months and Discover Northern Ireland has a list of beaches in Northern Ireland.

Parks

There are parks in most towns around Ireland. They are great places for the whole family to get active whether it is kicking a ball, throwing a Frisbee or playing on of our active games.

Heritage sites, castles and gardens

You’d be surprised how just getting out into the fresh air encourages children to run around, many of the heritage sites and castles around the country have large open areas where the kids can burn off some energy. Many sites have walking trails so the whole family can get active. You can find out more about places of interest in your area on the Heritage Ireland website www.heritageireland.ie

Organised sport

Getting children involved in organised sport is a great way to set them on the road to being active right through to adult hood. Most sports have associations that can put you in contact with your local club. If you want to find out more about sport in your local area you can contact your Local Sports Partnership or the get a life get active campaign website in Northern Ireland. Look out for sporting summer camps in July and August organised by sporting organisations such as the FAI and GAA. Summerfun4kids.co.uk provides information about summer camps in Northern Ireland

You can find information about getting involved in a range of sports from the National Associations or governing bodies. Find links for a range of sporting organisations here.

Sport NI and The Irish Sports council have lots of information about sport throughout the Island of Ireland.

Choose your Little Steps

Rainy Days

Dance on a Saturday night

Turn on some tunes and let the whole family bop 'till they drop. Invest in a cheap set of disco lights and take turns at being DJ.

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Go exploring

Buy a local map and go for family cycles or walks every weekend. Make it more interesting by choosing somewhere new to explore every time.

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Get competitive with cleaning

Housework has to be done whatever the weather. Encourage your kids to help with jobs around the house, such as washing the floor or hoovering. Turn the jobs into a competition to encourage them to work up a sweat.

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Make a game of it

Do active jobs together at home such as hoovering, sweeping, or raking the leaves. If your children have a competitive streak, have a race to see who can get finished their jobs first.

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Teach children traditional games

Playground games such as hopscotch, tag or hide and seek are all good activities. Teach your kids the rules and join in yourself. Once they know the rules they can teach their friends how to play.

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Make the most of windy weather

Just because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite.

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Get wet - in an indoor pool

Swimming is a great activity for the whole family at all times of year. You might not be setting Olympic records but it will still help you and your children towards your daily amount.

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Check out local leisure facilities

Check out your local community or leisure centre for winter classes and activities such as aerobics, badminton, table tennis, basketball, dancing, martial arts, cub scouts or youth clubs.

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Get off the couch

Be a role model for your children - if they see you being active and enjoying it they will be more likely to model your behaviour.

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Activity

Whistle while you work

Get more movement into your mopping by playing some energetic music while you work. You'll also get finished in double-quick time!

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Take the family for a walk

Instead of flopping in front of the TV after dinner, build an after-dinner walk into your family routine. It will help everyone digest their food and wind down before bedtime.

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Get wet - in an indoor pool

Swimming is a great activity for the whole family at all times of year. You might not be setting Olympic records but it will still help you and your children towards your daily amount.

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Wrap up

Remember, there's no such thing as unsuitable weather - just unsuitable clothing. Wear layers and get a waterproof jacket. A hi-vis vest will help drivers spot you when you are out and about.

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Make the most of windy weather

Just because the sun has gone it doesn't mean you can't go to the beach. Wrap up well and try an activity like flying a kite.

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Get off the couch

Be a role model for your children - if they see you being active and enjoying it they will be more likely to model your behaviour.

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Choose tomato-based sauces instead of cream or butter

Whether you're dining out or cooking up an Italian storm in the kitchen, try having a tomato or vegetable-based sauce with your pasta. As well as being lower in fat than the creamy or cheesy sauces, they make the dish more colourful and you pack in more essential nutrients.

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Dance on a Saturday night

Turn on some tunes and let the whole family bop 'till they drop. Invest in a cheap set of disco lights and take turns at being DJ.

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Cut out the short cuts

Take a good look at your daily routine, and find all the opportunities you're missing to take the active option. Take the stairs rather than the escalator. If you can, walk to the shops rather than driving or at least park a bit further away and walk the rest.

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Get a dog

Dog owners live longer, research shows*, and it's down to regular "walkies" and throwing sticks in the park.

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Shopping

Try a new fruit or vegetable every week

Variety is the name of the game with healthy eating and it's great fun trying out new foods together. The more new foods that children are introduced to the more likely they are to have a varied diet.

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Eat before you shop

It's never a good idea to shop on an empty stomach. You're more likely to rush things, make poor choices and go for a quick sugar fix by picking up an unhealthy snack.

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Check your trolley before you finish

Is it mostly filled with starchy foods, fruit and vegetables? If not restore some balance by adding some.

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Keep it lean

Ask the butcher to trim off any visible fat. Small servings of lean meat deliver all the nutrients you need and you save money on the extra weight!

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Christmas

Little steps for a healthier christmas

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Stock up on tinned and frozen vegetables

All types of vegetables count towards our 5-a-day - fresh, frozen and canned. Get some for your cupboard to use when fresh supplies are low or worse for wear.

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Buy more unprocessed food than processed

Processed foods are higher in fat and salt and lower in other nutrients than food in its natural state. Go easy on the ready meals and choose chicken, turkey, pork and beef more often than processed meats such as luncheon meat, ham and bacon.

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Plan your snacks

Let your children have some choice in what their snack foods are. If you agree this with them it will be easier to stick to the plan during the week.

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Make a list

Write a shopping list before you go, then stick to it as you shop. Planning your meals for the coming week will help you put the list together.

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Love the labels

Learn to read food labels, and take advantage of information that will help you make healthy shopping choices. Compare like for like products and choose those that are lower in fat, salt and sugar.

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Mealtimes

Introduce new vegetables to your children

Include a new vegetable as part of a meal that your children already know and like, e.g. omelettes, bolognese sauce, shepherds pie, or as part of a "chips and dips" snack.

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Add vegetables to pizza

Add more vegetable toppings (like mushrooms, peppers, and onions) and less cheese to your pizza. Let your children decorate their own pizza to make mealtimes more fun.

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Have a fruity dessert

Fruit is naturally sweet and makes a great dessert. Mix some seasonal fruits together or pop some apple or pear in tin foil into the oven while dinner is cooking.

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Have salad with lunch

Just putting some salad in your sandwich helps you to hit your 5-a-day fruit and veg target. Prevent sogginess by packing your salad separately. Then either add it to your sandwich just before you eat it or have a side salad.

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Choose processed meats like sausages and burgers less often

Processed meats are higher in fat and salt and lower in other nutrients like iron and protein than fresh lean meats are. So go for unprocessed meats like lean beef, lamb, pork, chicken and turkey more often than processed meats like burgers, sausages or chicken nuggets.

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Try wholemeal or granary toast for breakfast.

Toast is a favourite for breakfast. Wholemeal, granary or brown breads are they're higher in fibre and tastier. It's best to avoid too much spread and low fat options are even better.

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Put dairy in your lunch diary

Remember to always include yoghurt, milk or cheese in lunchboxes. They're really important for growing bones, and are a great way to boost your children's energy levels throughout the day. Dairy foods aren't just for children - make sure you're getting about three portions each day too.

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Marinate your own meat

Marinate fresh lean meats like lean beef, lamb or chicken using your own home-made marinades rather than ready-made sauces. You'll cut down on the calorie content of the meal, as well as on sugar and salt. Try fresh coriander and lime juice as a marinade - it's delicious!

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Go traditional with porridge.

Porridge has been a staple for years on the island of Ireland and for good reason. It's tasty, cheap, can be cooked in 3 minutes in the microwave and is full of vitamins and minerals. Use some fruit to sweeten it up instead of sugar or honey.

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Go fishy

Fish is a great, low-fat source of protein. Include it in your diet once or twice a week. Oily fish like salmon, trout, mackerel, herring and sardines are especially good for your heart. Start the children off with some grilled fish fingers to get used to the taste of fish - you can even easily make your own, just slice up a fillet of any white fish and coat in flour, beaten egg and breadcrumbs.

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Snacks

Get a water bottle

Whether we are at school, work or play we need to drink regularly. Having a water bottle handy will help remind you and the family to drink regularly.

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Bag some fruit and vegetables for home time

We're often starving after school or work, and it's so easy to pick up some crisps or chocolate. Try fresh fruit instead - you can buy different types for everyday to add lots of variety. You can also chop fruit and vegetables into pieces and store in a plastic bag or container to have on the go.

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Not every day

Limit unhealthy treats to a few times each week and make sure you give them after meals rather than on their own between meals. You could reduce the size to a small packet of crisps or a "fun size" chocolate bar.

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Yummy scone

Wholemeal scone pieces topped lightly with spread makes a great simple snack for the whole family. Why not top with sliced banana or cheese.

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Get a mix of nuts

Nuts provide a healthy snack for children and there are lots of varieties that children can try. There are no preparation requirements and they provide a nutritional, filling snack for all the family. (Note: whole nuts should not be given to children under 5 years of age.)

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Ditch the crisps for home-made popcorn

Popcorn is low in fat and it contains fibre for healthy digestion. Popping your own takes only a couple of minutes, and you can omit salt. What could be easier?

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Get creative with children’s rewards

Reward your children with a comic or book instead of sweets or crisps. Other rewards could include an outing to the park or swimming pool or just some time playing with you.

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Need a milk fix? Try a milky mug

For the whole family, why not try a mug of cold or warm milk after school or other snack times. Use low fat or semi-skimmed milk for a fabulous calcium boost.

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Swap sugary drinks for milk or tap water

Milk and water are healthiest. If you drink juice, choose real fruit juice not juice drinks. These have lots of added sugar and very little real fruit. Avoid tooth decay by drinking juice with meals and for young children ideally dilute one part juice to 10 parts water.

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All-day breakfast

Unsweetened cereal with milk is a snack the whole family can prepare themselves and enjoy anytime. Experiment by adding fruit, like bananas or berries.

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Screentime

Get a TV guide

Get in the habit of planning your TV viewing. You'll find it easier to take control and monitor how much time your family is spending in front of the TV.

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Make meals TV free

Turn off the TV during mealtimes - better still, don't have a TV in the kitchen or dining area.

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Turn it off if no-one’s watching

Don't keep the TV on in the background - if no one's watching, turn it off.

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Make TV time family time

Instead of buying a set for each member of the family - find programmes that the whole family likes to watch.

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Set an example

Your children will do as you do, so take stock of your own viewing habits and, if you need to, cut down on your own screen time too.

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Don’t snack in front of the TV

Most people go into munching autopilot when they're distracted by the TV and don't realise when they're full. It's better if your children don't get into this habit.

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Cut out afternoon TV

Get your children outdoors during daylight hours. Sunshine provides vitamins they need to grow healthily, and playing outside keeps them active.

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Plan for 2 hours screen time a day

TV viewing and computer games can be addictive, so limit your children's screen time to 2 hours a day.

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Crowd out the TV

Think of fun things that your family will prefer to do instead of flopping on the sofa. How about a family walk after dinner instead of turning on the TV? Or cancelling the cable or satellite subscription and putting the money towards a special holiday instead?

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Have screen-free bedrooms

Don't put a TV or computer in your child's bedroom. Children with screens in their rooms get less exercise, interact less with their families, have poorer diets and get less sleep.

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My Little Steps