Find time to exercise with the children this summer. Whatever the age of your children they will benefit from physical exercise during the holiday period and getting fit can be an enjoyable experience too.

It is recommended that children under the age of five should be physically active for at least three hours per day, whereas children between the ages of five and 18 should do at least an hour of aerobic activity every day.

Sometimes this can be spent with the friends, running about in the garden, but there is a responsibility on parents to ensure their children do take part in physical activity. It can be much more enjoyable for both parent and child if they get involved too and make getting fit a family priority during the summer.

Sport is a particularly good way of introducing children to regular physical activity. To some people, their sole participation is working out how to bet on cricket or another sport. There is nothing wrong with observing sport from a distance but, while watching sport can be fun, playing it is even better, more fulfilling and is a great way of keeping fit.

This summer, the traditional activities of tennis, cricket and golf have been joined by the Commonwealth Games taking place in Glasgow. With a host of different sports on offer, from athletics and cycling to badminton and table tennis, they offer a host of ideas for parents to try out for themselves with their children.

Running

Thanks to London 2012 and the Glasgow games, there is more of an interest in athletics than previous years. We have new heroes in the likes of Mo Farah and Usain Bolt and through their example, running can be seen as more of a fun activity than perhaps has been the case in the past. It is also something that can involve the whole family.

There are now more fun runs than ever before and training together for such an event will help both parent and child keep fit as well as having the enjoyment of a shared goal. There would also the competitive element of both wanting to be the first to cross the finish line!

Biking

Cycling has never been more popular. The Tour de France began in Yorkshire this year and some of the most popular Olympic or Commonwealth events have been in the velodrome. Cycling as a family can be great fun and liberating for children, giving them a sense of freedom and independence. Ensure they know thoroughly the rules of the road, but taking out the bikes, either at weekends or whilst on holiday is another great way of getting fit together.

Using sport as a way of bringing parent and child together to get fit is not new but, with athletics and cycling enjoying a new lease of life through the Olympic and Commonwealth Games, the legacy of those memorable events could be to bring families together to enjoy the sport for themselves, to try and emulate their heroes and, at the same time, to enjoy keeping fit together as a family.

Author: Adam Davies

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