If you're thinking of an activity holiday this summer, here's how to make sure you and your children are bursting with fitness and energy when you step off the plane.

BE A ROLE MODEL

Be conscious of the example you set. Don't drag yourself to the gym, but let them see you enjoy the exercise you do. This sets a positive tone for your family fitness journey and ensures they will be enthusiastic and receptive to exercise.

INVOLVE YOUR TEENS

Take your over-11s for a run. While younger children should avoid too much high-impact, continuous activity, children aged 12 to 14 should have a good level of cardiovascular fitness and will enjoy the challenge of running with a grown-up, says personal trainer Matt Roberts.

DITCH THE BUGGY

To prepare a pre-schooler for an active holiday, get rid of the buggy once your child can walk well. Children over the age of three should be encouraged to walk. Several studies have suggested under-fives should be physically active for three hours a day.

DISCOVER YOUR GREEN THUMB

Gardening together will help improve everyone's fitness; give your child their own patch to plan and plant.

WALK IT OUT

Ditch the car and walk to school - for an added benefit, add bursts of faster walking or running between lampposts.