Getting kids off the couch: a practical Q&A.

how can I get my children to be more active?

For better or worse, children are creatures of habit. Old routines, like turning on the television whenever boredom strikes, take time to change. But once you establish new routines, like no television after school, they tend to run themselves. And this is an important new routine to establish: Kids burn fewer calories watching television than doing just about anything else. On top of that, commercials for food products urge viewers to eat, and we all know people love to snack in front of the tube. Third, with only so many hours in a day, there's little time left for developing the sporting skills that lead to a lifelong love of physical activity.

Try restricting television to only favorite shows, and use videos as special treats. On weekends, look for opportunities to enjoy physical activity as a family. Play soccer, run races, invent games, go sledding and skating, bicycle, go swimming, and take family hikes. To start a fitness group in your neighborhood, sign up for the One-on-One Walk & Run program at www.americanrunning.org.

Most importantly, help your child find activities that are fun.

What do I do when my children complain about being bored?

Older bored children can be encouraged to read, play board games and cards, or participate in school or community sports and activities. Remember, even reading burns more calories than watching television. Idly surfing the Web is one remove away from keeping a journal or trying your hand at creative writing. What interests your child? Books on arts and crafts are very handy on rainy days. Keep plenty of pads, pens, crayons and markers around and encourage your child to create his/her own television programs; the results may surprise you. Younger children may want to "help" with whatever you're doing, make a "house" under the kitchen table or play with toys. Remember that parents are not meant to provide full-time entertainment to their children, especially those old enough to amuse themselves. Offer a few suggestions, then tolerate some moping until the children get bored being bored and find something to do.

To prevent obesity, shouldn't I try to get my kids to eat less, too?

Offer a variety of healthful foods at home, and limit empty-calorie snacks. Modeling healthful eating habits is very important, but admonishing children to eat less can backfire.

Food restriction can create an unhealthy focus on dieting and body image, and can even lead to eating disorders.

(Adapted from www.fitnessmanagement.com and www.americanrunning.org)