You'll be fit for life with our top tips for getting the whole family out and about.

Battling the bulge

Healthy habit: Exercise

Statistics paint a frightening picture of the health of future generations. The 2006/07 New Zealand Health Survey found one in five Kiwi kids aged two to 14 years were overweight, and one in 12 was obese. The numbers are even worse for adults, which is why it's so vital for the whole family to have regular physical activity. But this doesn't have to be a trip to the gym or forced runs at dawn. Encouraging playtime is an effective way to help kids avoid becoming overweight, and swimming is a low-impact, highly physical activity that also develops coordination and motor skills in children and has health benefits for the whole family.

Flagging concentration

Healthy habit: Feed the brain

If your children's concentration is lacking, increase the ‘brain foods' you eat as a family - it will also help protect your own memory. Try salmon, eggs, peanut butter, whole grains, berries, beans, green vegies, dairy foods and iron-rich foods such as lean meat and spinach. These superfoods may help improve brain function, memory and concentration for the whole family.

Tension headaches

Healthy habit: Plan ahead

Headaches are one of the most common health-related conditions in New Zealand, with paracetamol being Pharmac's most commonly prescribed medicine. If you suffer from chronic headaches, a variety of non-medication strategies can help reduce the severity and frequency. Try using ice packs or taking a relaxing hot bath. If you lead a busy lifestyle, stress-management techniques such as better time management and planning may also help prevent the onset of tension headaches.

Grumpy moods

Healthy habit: Sleep

Sleep is just as important to our health as diet and exercise. If you find your family is constantly tip-toeing around the grouch or everyone's become a couch potato, it's essential to make sure everyone gets an adequate amount of sleep. Most adults require around seven to eight hours a night; teens require eight to 10.

Eating the right foods may also lift the household mood. Dark and leafy green vegies, tuna, sunflower seeds and beans are rich in folic acid, which may boost levels of serotonin and stave off the blues.

Frequent colds

Healthy habit: Boost immunity

Research claims that probiotics - friendly bacteria found in yoghurts, fermented and unfermented milk, miso, and some juices and soy beverages - rev up the immune system and may help protect against the common cold. A study of more than 470 adults taking probiotic supplements showed a shorter cold duration and a reduction in the severity of symptoms. And of course, encourage your family to fight colds by washing their hands.

Type-2 diabetes

Healthy habit: Spice up your life

Adding herbs and spices to your meals may protect against diabetes, claims a University of Georgia study. Polyphenols, found in herbs and spices, are antioxidants that may help block the inflammation believed to activate type-2 diabetes. Cloves and cinnamon had the most polyphenols among spices, while oregano, marjoram and sage had the most for dried herbs. Associate Professor James L. Hargrove says a little goes a long way for the powerful anti-inflammatory agents. He explains, ‘A teaspoon is plenty to get beneficial effects.'

Tip: Enjoy family time away from the TV. Play a game of football or pick up a frisbee to strengthen those family ties.

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