Choose your own Little Steps

Category: Activity

Get active as a family! It will give you more quality time together, boost your energy levels and keep stress at bay. Children should build up to at least 60 minutes of activity a day, while adults need at least 30 minutes. Here are some little steps to get the whole family moving.

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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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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Fly the Eco Flag

Is your local school an eco-friendly "Green Flag" school? Ask about walking school bus initiatives as part of their Transport plan and cycling programmes. See here for more information.;

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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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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 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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Walk for fun and fitness

There are lots of walks all around the country for people of all ages, so get to know routes that are close to you. See here for more information. Make sure you have the right clothes and you won't notice the weather.

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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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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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Let your child lead

Ask your child about what activities and games they enjoy in school, PE, or in the playground - and maybe you can try them at home.

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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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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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Focus on fun

Teach your children how to play traditional games, such as hide and seek, tip the can, red rover, tag and hopscotch. You'll all have fun! Find out how to play here

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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 into gardening

If you have a garden, set aside a patch for your child and let them design and plant their own garden. Digging, weeding and watering all help build in extra activity throughout the day.

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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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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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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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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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