Your child slumps onto the couch after school. Two hours of PlayStation are followed by a grumpy homework session (if you're lucky) before you all settle down to a TV dinner. Sound familiar? And yet, there is something horribly wrong with this picture. To begin with, it all takes place on the couch?

So, before your darling's skin becomes grafted to the sofa upholstery and the issues of obesity, poor health and hyperactivity become personal ones, it's time to get your kid off the couch!

Physical activity is vital for healthy growth and the prevention of chronic diseases (such as heart disease and osteoporosis) at a later stage in life. Added benefits are a reduction of stress and anxiety, improved self-confidence and better performance at school.

Be a good role model

Like it or not, getting your kids off the couch means getting yourself off the couch. Set a good example by exercising regularly and talking positively about physical activity ? the tired 'I really don't feel like going to gym' needs to be replaced with 'I can't wait to take the dog for a walk'. Small things count, so take the stairs, walk to the shop and do some gardening.

Turn off the TV

Okay, perhaps not completely or you may be faced with a mutiny, but limiting TV time (and this also applies to video/computer games) is a good compromise. Sit your kids down and discuss how the new system is going to work.

Let them choose which programmes (and only those programmes) they are going to watch in the upcoming week, or set a limit of two hours of screen time a day, which must be followed/preceded by an hour of physical activity.

Make sure that the TV and computer is in a communal area of the house ? such as a family room ? and not in your child's bedroom. This way you can monitor their activities more easily.

Change your routine

The routine of sitting in front of the TV is just that ? a routine. So change it. When you get home, take the dog for a walk or go for a bike ride. This way your children will be encouraged to join in. Scrap the TV dinners and sit down together for a meal instead. Start with small changes and before you know it, you and you kids will be following a far more active routine.

Make it exciting

Your kids are more likely to be enticed away from the couch if the alternative is fun. Physical activity shouldn't be a chore. If your children are young, be silly and play games (hide-and-seek, catch, Simon Says). Make it exciting and get input from your kids about what they feel like doing.

Family fun

Over the weekends plan activities that will be fun for the whole family. Go on a picnic, go hiking, go biking, or go to the beach. If the weather is poor try ice-skating, bowling or dancing. If your kids are old enough, get them involved by asking them to each plan a weekend activity.

Give them the tools

Birthdays and Christmas's provide the perfect opportunities to encourage physical activity in your kids. Instead of giving them the latest computer game or Barney video, think of presents which are going to get them off the couch ? bats and balls, Frisbees, hula-hoops, skipping ropes, mountain bikes, skateboards, rollerblades and surf- or body-boards.

Finally, remember that it might be tough at first. Your kids will probably offer some resistance and depending on how old they are, you will probably be the 'bad guy' for a while. But hang in there, because in the end your family will be happier and healthier. And hey, who knows, you may even develop some healthy habits yourself?