Change4Life

Change4Life is a great scheme run by the Department of Health which Broxap Ltd is supporting to help UK families become fit and active. 

What is Change4Life?

These days, 'modern life' can mean that we're a lot less active. With so many opportunities to watch TV or play computer games, and with so much convenience and fast food available, we don't move about as much, or eat as well as we used to.

Change4Life for your kids

9 out of 10 of our kids today could grow up with dangerous amounts of fat in their bodies. This can cause life-threatening diseases like cancer, type 2 diabetes and heart disease.

Change4Life for you

By the time we reach middle age, the majority of us could do with losing at least a bit of weight. Being overweight isn't just about the way we look. It can lead to more aches and pains, problems sleeping and people report a loss of energy and confidence. It also increases our chances of getting heart disease, type 2 diabetes and some cancers.

But it doesn't have to be this way. Middle age comes to everyone - 'middle aged spread' doesn't have to.

Here's a few handy tips to help you and your family Change4Life;

'60 active minutes'

Kids don't need to get their 60 Active Minutes all in one go - they can clock them up bit by bit through the day.

It doesn't matter how your kids get their 60 Active Minutes a day - in fact variety is good. Different activities are good for different aspects of their health. Here are a few ideas for fun ways to get your kids to move more:

1. Play

It's what kids do best and enjoy the most. Running around in the playground, park or garden, having fun with their friends and burning off energy are great ways of getting some (or all) of their 60 Active Minutes each day. Indoors or outdoors - why not join them?!

2. Walk

We tend to rely on cars and buses to ferry the kids around these days - often for short hops when we could be using our feet. Instead of jumping in the car or on the bus, next time think about walking together. It saves money and for short trips it's often almost as quick. If you do need to travel by bus or car, you could always stop a bit early and put your best foot forward for the rest of the journey.

3. Dance

Dancing is a really fun way of burning heaps of energy. It doesn't have to be at a dance class - you can make up your own routines and dance to the radio or in front of the TV. All you need is a great tune and you and your kids can have fun dancing anywhere.

4. Swim

Whether it's lengths of the pool or having a good splash about with friends or family, kids love spending time in the water. Next time you want to treat them, think about a trip to the pool.

5. Bike

Cycling is a great alternative to the car or bus, and can be much more convenient too - no waiting around, no traffic jams or parking problems, and no parking charges either. You don't even need to have somewhere to get to, just getting the kids out for a bike ride is a great fun activity and cycling is a great skill for them to have.

6. And it doesn't end there

Activity doesn't have to cost anything. It needn't mean joining a gym or sports club (although that's great if that's what your children like). Going outside is free and fun is the best gym. So remember - any kind of activity counts towards your children's 60 Active Minutes.

Kids under 5 need lots of time to take part in active play. Providing lots of chances for kids to explore and play, both inside and out of the home, for short spells every day, is really important to their healthy development

'Snack Swap'

Eating fatty or sugary snacks is a very quick way of adding to our fat stores - and we often don't realise how many we've eaten. That doesn't mean we have to stop eating snacks altogether - try making some healthy swaps instead, like these ones:

1. Crisps swap

Try fingers of pitta bread or raw vegetables with lower fat dips such as salsa, tsatsiki, or reduced fat hummus or guacamole instead of your usual bag of crisps.

2. Sweet snack swap

If you find yourself craving chocolate, biscuits or cake, try some fresh strawberries or a small handful of dried fruit instead.

3. Label swap

When you're choosing between two different types of snack, check the nutrition label for the calorie content and go for the lower calorie option.

4. Packaging swap

Eating straight out of a big packet (e.g. a jumbo bag of crisps) can make us eat more without even realising. So next time you feel peckish, try putting your snack into a portion-sized bowl instead.

5. Traffic light swap

Some packaging uses a traffic light system which makes it easy to choose snacks that are lower in sugar, salt and fat. Look for more 'greens' and 'ambers' and fewer 'reds' in your shopping basket.

'Up and About'

Healthy kids get up & about, they don't veg out. Remember, kids' bodies are designed to be active and moving around will help them burn all that energy. Here are some suggestions on how to make yours an up & about house:

1. '2 hours max'

You may find it useful to set a limit on how long your children can sit in front of the TV, computer or video game. Some families have found saying '2 hours max' of screen time helps them to make sure kids move, play or go outside after they've been sitting still for a while.

2. Feet first

Sitting in the car or on the bus uses little energy. If it's a short hop think about walking or cycling with the kids instead. It's more fun and you can save money too.

3. After school

Parents tend to overestimate how much energy kids use at school. Remember, they're actually sitting down most of the time. The best way for them to unwind after school is for them to be up and active rather than sitting down, vegging out.

4. Get up after eating

Don't let them flop for a long time after meals. Just being up and about burns off excess calories so encourage them to have fun and get up and about instead.

5. Family time

Families who play together have more fun. Kids love nothing more than getting mum and dad involved in their games, so find time to do things together after school and make either Saturday or Sunday an active day where you visit a park or pool, or go on a walk

More ideas about getting up and about: www.nhs.uk/change4life/Pages/MakeChangeUpandAbout.aspx

For loads more information and tips go to: www.nhs.uk/change4life

'Splash About'

Swimming is a fantastic way to have fun and get your heart pumping and your muscles working.

'Grab your Wheels'

Cycling is an excellent way to get your active minutes up. Go for a ride before dinner to work up an appetite, or take the people powered wheels to school / work instead of the bus or car.

'Play and Learn'

Take the kids to an Adventure Playground there is something to suit all ages and abilities. This equipment can also be used for imaginative play and can be tied with the curriculum in physical education. Check out your local council for your nearest one.

'Ball Games'

One of the all-time easiest ways to get kids running around is to bring along a ball. Kids love football, basketball, tennis, rounders and basically any sport involving a ball.

Why join Change4Life?

Over half a million and growing

Thousands of people have already made a Change4Life and more and more are joining in every day.

Would you or your family like to be healthier and happier? Would you like loads of ideas, recipes and games to help you do this? Then you already know why you should join Change4Life.

Joining is a brilliant first step to get the most out of Change4Life. Our quick assessment will help you discover the right places for you to start making a change.