Now that the Holiday season is through, it is time to get back on track for a whole new decade. For those of us who are full time workers as well as full time parents, it is twice as hard. So, MyHealthPortal presents the first of a series of articles that will help you to take control and fit in your child's healthy lifestyle.

Physical activity is a crucial part of childhood: it helps children develop strong bones and muscles, maintain a healthy weight, and discover more about the world around them. And best of all, it's great fun.

All children should be active for at least one hour a day. You can help by encouraging your child to find activities they enjoy, and by building physical activity into family life. For most children, simply running around a park or playing in a playground is a real joy.

One reason that physical activity in childhood is so important is the maintenance of a healthy weight. If we don't address the rising obesity epidemic, by 2050 half of British children will be obese. On average, kids now spend four hours per day in front of their TV or games console: that's time that could be spent exercising outdoors, either with friends or the family.

But that's not the only reason. Physical activity is a part of the way children discover the world, and themselves. It helps to build strong muscles and healthy bones, and build self-confidence, too. 

Bristol University’s professor of exercise and health sciences, Ken Fox, has 10 suggestions that can make exercise fun for all the family. 

Ten top tips

1. Walk or cycle to and from school with the kids as often as possible.

2. Build a den or treehouse with them in the school holidays. Or, under supervision, encourage them to climb a tree or two.

3. Go roller skating, roller blading or skateboarding, indoor or out. In winter, go ice skating. Kids also love scooters.

4. Do an activity challenge together, such as working towards a fun run or a walk for charity.

5. Take the dog for a walk. If you don’t have one of your own, ask to borrow a neighbour’s or friend’s dog and take it for a walk.

6. Support your kids in sports, clubs or any other activities that may interest them. Joining a weekend club sport ensures commitment to a team and regular exercise. You can find all kinds of sporting facilities in your area at the Active Places website (see Useful links) simply by entering your postcode.

7. Find time every weekend to do something active with your children. Play frisbee or football in the park, go trampolining or try indoor rock climbing.

8. Fly a kite. The Kite Society of Great Britain's website lists a number of groups that regularly meet for special flying days with experienced members who offer advice and assistance. Some also run kite-making workshops. Go to the website of the Kite Society (see Useful links) for more information.

9. Try a beach holiday. When they hit the sand, children find a multitude of ways to exercise, including games, swimming, and plenty of running around. Or try an activity-based holiday. See the UK Parks website (see Useful links) for ideas on how to plan a camping adventure.

10. The National Parks website (see Useful links) has lists of events such as guided walks and children’s fun days, for fresh ideas for active days out.