It seems like children today are leading more sedentary lives than ever before. Instead of kicking around a soccer ball or playing tag with their friends in the backyard, they're camped out in front of the television playing PlayStation or sitting in front of the computer chatting with friends. As a result, this lack of activity has contributed to childhood obesity, and that's a bad thing because obesity among children and teenagers has more than doubled in the past 30 years.

Kids need regular physical activity in their lives. The benefits are great. Regular physical activity builds strong bones and muscles, stimulates brain activity, assists in maintaining a healthy weight, improves coordination and posture, increases the likelihood that they will experience fewer health complications as adults, decreases the possibility of suffering from depression and anxiety and the list goes on and on.

According to the 2005 dietary guidelines from the Department of Health and Human Services, all children ages two years and older should be getting a minimum of 60 minutes of continuous, moderate to vigorous exercise, on most if not all days of the week. With so many school districts having to eliminate physical education from their curriculums because of under funding, you can not longer depend on that physical activity happening while they are at school.

So what can you do? Here are a few tips to get your kids up, out and movin':

1. Unplug. Limit the number of hours that your kids can watch television, play video games, chat online or talk on the phone to friends each day.

2. Establish a routine. We know kids thrive on a routine and for most aspects of their lives they probably already have one in place. Incorporating physical activity into that routine each day would ensure that the necessary time was set aside.

3. Follow their lead. Some kids like structured organized sports while others prefer dance or gymnastics. A few would even prefer to just hang with their friends bike riding or playing basketball in the park. The point being that every kid is different and sometimes needs a little time to figure out where their strengths and interest lie. Be attentive and support their choices. It doesn't matter which activity they choose, as long as it's providing some form of physical activity for them.

4. Do as I say and as I do. Practice what you preach. Nothing will make a greater impression on your kid then seeing you being active yourself. If you make it a priority in your life and show them how fun it can be, they are likely to embrace it as well.

5. Keep it fun. Try not to make it a chore or a punishment that they "have" to do. Join in and spend some time remembering what it was like to be a kid. I guarantee you that both you and your child will have fond memories of Mom challenging them to a jump rope contest or playing a game of catch with Dad for years to come.