We can do a lot as parents to protect our kids from ailments that strike typically in middle age and beyond, but it must all start when they are still children. As parents this is our greatest window of opportunity to have an impact on our child’s future weight, height, bones and tooth strength.

So what can parents do to keep their kids active? For one, they can evaluate their own attitudes about fitness. When adults complain about doing any physical activity, from working out to housework, their children pick up on it. Getting kids involved in chores such as vacuuming, doing the dishes and working in the yard helps them build an active lifestyle. Help make fitness a positive, fun experience by having a positive attitude yourself.

To motivate kids to get up off the couch, limit the amount of time they are allowed to watch TV and play video games. When they do play video games, encourage them to choose those that involve movement. There are so many games on the market that require the player to dance, play a guitar, swing a golf club, tennis racket or even a baseball bat.

When shopping around for a gym membership, parents should look for a facility that offers children’s exercise classes. For a fee, parents can drop off their child for a fun workout customized to the child’s age group. Kids have the opportunity to socialize as well as get into shape, and parents get a little “me time”.

Teach your children workouts they can do on their own, or better yet, one-on-one with you. Yoga, pilates and even gentle weightlifting are non-competitive and a great way to spend quality time with the kids. Community sports and recreational activities are always a sure winner, as long as you simply suggest it, and let them gravitate towards them. Forcing kids into sports can be detrimental. No matter how big your yard is, or how much time you have, the best way to get a great workout for both you and your kids is to work out with them.

What about nutrition? What types of things should parents be aware of for kids? Sarah Sharpe, a nutrition and health education specialist at the University of Victoria stresses the importance of kids having a healthy variety when packing a child’s school lunch. 

“Lunch that a child takes to school should include a good source of protein, a good source of calcium, grains and a fruit or a vegetable,” she told Confidence Bound.

“Parents should focus on helping their children learn good health and nutrition habits, because it’s a skill that will last their lifetime. What a child eats impacts their learning and behaviour, as well as growth and development. 

“Many adult diseases – including heart disease, high blood pressure and diabetes all can be linked back to poor habits developed during childhood,” she said.

As a parent, Sharpe offers the following suggestions to help keep your child healthy, wealthy and wise. 

Give them choices and input. Let the children help make the decision about what goes in their lunch. Let them choose from a list of healthy foods. To get them in the habit, have them help you prepare it.

Food and television don’t mix. Kids consume more calories when they eat in front of the TV – probably because the distraction makes them less aware of what they’re eating. The Journal of Nutrition Education and Behaviour reported that families who watch TV during dinner tend to eat higher-fat foods – and TV viewing comes up in virtually every study as having a strong correlation with childhood obesity.

Encourage family meal times. A study of students in Pickering, Ontario, found that children who ate frequently with their families ate more fruits, vegetables, grains and calcium-rich foods and drank fewer soft drinks.

Kick out the punch. A small glass of juice in the morning is enough. Switch kids to drinking more water and low-fat milk or serve them a whole piece of fruit instead. The amount of sugar derived from today’s fruit punch drinks, soft drinks or juice knockoffs is just too much.

Encourage sport and fitness relationships. Kids who exercise regularly are less likely to be overweight. Girls who exercise as teenagers can affect their long-term osteoporosis risk. A Victoria University study found that the most physically active children were those who had a close friend taking part in the same activity.

Control the food that comes in. Exerting too much control over a child’s eating can backfire. A safer bet is to pack the fridge and cupboards with healthy foods and put balanced meals on the table.

Lead by example. At every stage of a child’s development, parental example is a good way to influence behaviour. Parents who exercise and have good eating habits are more likely to have kids who do the same.