As a couple, we each have come to love physical activity, not only for the physical benefits, but also for the emotional and mental well-being it provides. We have found the following to be helpful in our own family:

- Turn off the television, video games, computer games, etc., and go outside.- Be physically active yourself. Example is the best teacher.

- Develop a family sport. Tennis, running, swimming, biking, skiing, etc., can all be participated in by the entire family.

- Make physical activity a priority and make time to go with your children to the park, to a track, to the swimming pool, on a hike. Jump on the trampoline with them, take walks with them, run alongside them while they ride their bikes.

- Keep balls, bats and other outdoor play equipment in an accessible location so they will be easy to use.

- Set aside time each day for family activity. A physically active family is a close family.

- Establish family (and group) athletic traditions such as Thanksgiving Day football, Saturday foot races, Wednesday night volleyball, Tuesday night basketball, etc.

- Keep daily records of progress (weight, heart rate, distances and times). Chart so children can see how they are progressing and become enthused about physical activity themselves. - Meg and Mark Sykes, Page, Ariz.

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What we did:

Set an example

I strive to set an example. I have my own physical fitness program and daily follow it. When my youngest daughter, Amy, was in about the fifth or sixth grade, I encouraged her to jog with me. I found she had no problem keeping up with me. At times I had trouble keeping up with her. We even entered a two-mile race together. It is one of my better memories. Amy is now attending a university.

One component of my current physical fitness program is flexibility fitness. When I do my stretches, my 4-year-old daughter, Naomi, likes to join me. When my son wanted to be in Little League, I went to the practices with him, and before long I was helping to coach the team.

When children grow up with physically active parents, they will more naturally be physically active also. - Mark A. Smith, Lemon Grove, Calif.

Desire, confidence

We want our children to have a desire to participate in physical activities and to be more confident in joining their friends in outdoor games. To achieve this, we make an effort to give them birthday and Christmas gifts that will promote activity rather than various electronic games and entertainment. Over the years, we have collected an assortment of bicycles, skates, various balls and nets, building materials, and other outdoor play equipment and stored it where it is easily accessible to them. Learning to swim has also been a priority. It is interesting to see how often children will choose a more physical form of play with their friends when they see options that interest them and promote creativity. We have noticed that there is less contention at home when we all have an outlet for physical energy through exercise and fresh air. - Karina Metcalf, Lewisville, Texas

A family affair

When we make physical activity a family affair, our children have a good time and learn that physical activity can be fun. There are many fun activities you can do with your family. Because of our elementary school's great support of fitness, we were encouraged to and did sign up for the Salt Lake Classic 5-K run. We had a great time running the race as a family and have decided to make the classic an annual family tradition. We try to plan vacations that have a lot of opportunities for physical activity. For example, we take vacations where we can hike, bike and swim together. As parents, we make the time to exercise and stay fit. - Judi and Kent Van Leeuwen, Murray, Utah

Played together

From the time our children were toddlers we took them on bike rides to the neighborhood park. We played ball with them, and they watched us play softball and basketball for our ward teams. When I was expecting our fourth child, I did aerobics and took the other three along with me to the Church building's cultural hall where one of the sisters from our ward taught the classes.

During the children's elementary years, they participated in different sports year round. The boys played soccer, baseball and basketball. Our daughter took gymnastics and dance lessons. My husband and I often volunteered to be coaches for the boys' soccer teams.

Those four little children have grown into physically fit young people. Our sons are runners and our daughter is a diver. We attend many of their cross-country meets and diving competitions. My husband and I stay physically active by running. Last February I ran my first marathon; now the boys all want to run one. - Marta I. Mixa, Houston, Texas

Positive reinforcement

I currently work with a recreation center at an elementary school for children going to year-round school. The following are important factors to help children understand the importance of physical fitness:

- Provide positive reinforcement. Encourage by saying, "You're doing great," "I know you can do it," and "Keep up the good work."

- Show interest in the activity. When a child suggests a game to play, have him explain to you and others how to play. Put him in charge to teach others to play.

- Be a willing participant. It's easier for children to participate if you as the adult are also willing to play.

- Have a good attitude. Have good sportsmanship. A good attitude shows them that getting out is part of the game and there is always next time to improve and try again. - Becky Nielsen, Littleton, Colo.

Turn off the TV

- Turn off the TV, and limit computer game time.

- Take them with you to ball games, professional and Church.

- Buy them pogo sticks, jump-ropes, mini-trampolines. Inexpensive toys provide hours of fun, friendly competition, and lots of exercise.

- Use family home evenings to hold relay races or play volleyball, softball, basketball, tennis. Go swimming. This is also a good time to talk about other healthful things, such as the Word of Wisdom, lifestyle choices, your body as a temple, and how exercise reduces stress and increases mental ability.

- Go for walks. - Sally English, Downey, Calif.

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How to ckecklist:

1 Be active as a family; play games together, participate in sports, races.

2 Make fitness a priority; limit video games, TV.

3 Be supportive; go to your children's athletic events; enroll them in classes.

4 Be example; follow exercise routine regularly yourself.

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WRITE TO US:

Feb. 28 "How to help youth make family a priority."

March 7 "How to deal with neighbor problems."

March 14 "How to make the Sabbath more meaningful."

March 21 "How to rear children in light and truth."

March 28 "How to begin family history research."

April 4 "How to use general conference messages to solve personal, family problems."

April 18 "How to help an overly dependent friend."

- Also interested in letters on these topics: "How to save more, spend less," "How to supplement your regular income," "How to build a strong work ethic in children," "How to avoid greed," "How to be more resilient in day-to-day life."

Had any good experiences or practical success in any of the above subjects? Share them with our readers in about 100-150 words. Write the "How-to" editor, Church News, P.O. Box 1257, Salt Lake City, Utah 84110, send fax to (801) 237-2524 or use internet E-mail: forum@desnews.com. Please include a name and phone number. Contributions may be edited or excerpted and will not be returned. Due to limited space, some contributions may not be used; those used should not be regarded as official Church doctrine or policy. Material must be received at least 12 days before publication date.