It’s not always easy for parents to get their children to venture outdoors, so they may need your encouragement and company. But it's easier than you think, you can have family fun outdoors without the stress of travel!

1) The local park

Whether you want to have a kick-about with Dad, or ride the bike with Mum, the beauty of the park is that they can be used in any way and they are free.

Think of playgrounds as gyms for your children. A healthy child is strong and flexible and this comes with climbing, and it also teaches them to work with others. Kids are naturally active given the opportunity, and playing is second nature, so don't worry or fuss over them.

2) Go for a walk

The Department of Health recommends walking 10,000 steps a day, so try walking to school and the shops when you can. When you have to take the car, try parking further away. At work or when shopping, take the stairs. If the family needs some encouragement, buy cheap pedometers for everyone and set them targets.

Walking the dog is one of the best ways to bond and be active: it really can be that simple. If you've got time to kill, go out to one of the UK’s 14 National Parks or Areas of Outstanding Natural Beauty, and take the kids too. When the children are having this much fun, they won’t even realise they’re exercising.

3) Get on your bike

Cycling is easy and exciting, and always a good way of getting outdoors as a family. You can go on cycling holidays or around the roads near you, but best of all is cycling to and from school, which is good for the environment as well.

4) The local leisure centre

Swimming is a healthy form of exercise and an essential skill to learn. Leisure centres often have numerous pool areas for varying ages and abilities. Learning to swim with Mum and Dad is a stress-free way for children and rewarding for you, in all senses. Some pools have wave machines, rapids or water slides, which provide incentives to go and treats for hard work.

The advantage of a leisure centre is the freedom and choice on offer. While the rest of the family swim, you can relax with yoga or make new friends playing volleyball or tennis. They're open all year round, so it's worth finding your local.

5) Around the house

In the garden, a vigorous session of bending, weeding, pulling and lifting is really beneficial to you and your child’s strength and flexibility. Just make sure you get a little sweaty and out of puff. Going for 10 minutess can burn up to 53 calories.

If you have a car, save money and wash it by hand: something that the kids will love. Completing everything can last over an hour, so it’s a good cardiovascular workout.

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