Make a Change4Life

Check out why walking is so fantastic:

• No planning - be spontaneous: all you need are your feet and a pair of trainers or comfy shoes.
• With your wellies and mac: a rainy day is no excuse and the kids will love the puddles.
• Absolutely free: walking is an activity that's both good for your health and easy on your wallet!
• Good for bones and muscles: help your kids grow up big and strong. Walking is good for bone density and posture and helps keep little bodies lean and supple.
• Builds up stamina: walking gets your whole body used to being healthy, and the younger the kids are, the better it is for them to start building up their stamina.
• Burns calories: a brisk walk can burn calories and help keep you trim. The brisker the better but you should still be able to hold a conversation.
• Helps beat stress: walking can make you feel good, especially if you're out and about in surroundings that you love.
• Sociable: take a friend and have a natter while you walk.
• Travel: walking is a great way of making short journeys instead of taking the car; and you save money.

Make walking the main event

Whatever you've got planned for the day, centre it around a walk. Rather than meeting friends online or in a coffee shop, walk and chat instead. And if you really do want that coffee then why not walk to the coffee shop. Family activity planned? Walk to the swimming pool or cinema together, and leave the car at home.

Walk the dog

Dogs know walking is good for you. Find out why its such a feelgood exercise, by taking your dog - or a neighbour's - out every day.

Get on the bus a few stops in

If the weather is nice, walk the first part of your journey and get on the bus a couple of stops later - that goes for you and the whole family. You might even be able to save yourself a few quid! Think of it as a mini-workout without a monthly gym fee.

Bring baby along too

Having a very small person at home doesn't mean you need to be stuck indoors all day. Grab the buggy (and the rain cover just in case) and get walking.

Get a pedometer

A pedometer is a handy way to keep track of how many steps you've taken. You'll be surprised how quickly the numbers rack up when you're up and about. Try setting yourself a goal everyday or week.

The secret is to keep walking fun for kids: once they see it as enjoyable and not a chore, you're on to a winner. So come on, show lots of enthusiasm!

Walking games

The kids won't even notice they're getting their 60 active minutes with these games:

• First to the lamppost: competitive types will appreciate this one: the first person to get to a given point is the winner.
• Miss the cracks: a game passed down through the years, this one involves stepping in the middle of each slab to avoid the cracks. And if you lose? Instant gobble-up by the pavement monster.
• Spot the object: take turns to think of an object and tot up how many you can spot on your walk. Kangaroos might be tricky but pigeons, red cars, ducks, diggers and dogs are all good choices. Winner spots the most.

Walking day trips

Many cities and towns have organised walks that you can join and there are also plenty of walks in more rural settings. Kids will enjoy themes ranging from nature, to local history. Check out the links above or look in your local paper or online. You could even plan a trip of your own and drum up some local interest.

Sticker charts

Kids absolutely love stickers, so get them motivated with a walking sticker chart. Award stickers when they walk to school, walk the dog or walk to the shops. You could even go sticker-crazy and get their teachers involved with a sticker chart at school.