These practical tips will help motivate you and your kids to exercise more:

1) Lead by example. Children need to see that you believe it’s important to be healthy and to take care of yourself. You cannot sit on the sofa eating chips while you tell them to exercise and eat healthy foods. Let them see you working out—even walking—or being active in some way. 

2) Take a non-negotiable position. Do you allow your kids to argue with you about brushing their teeth or swimming without supervision? No. The same applies for being heart- healthy—you have to be firm from the get-go. Because you know that getting regular exercise and emphasizing healthy foods can prevent cardiac problems in the future, you have to remain consistent about their exercise regimen and good eating habits.

3) Promote the concept of personal best. Many kids avoid exercise because it’s all geared toward sports and competition with others. But calisthenics, riding a bike, dancing, yoga and aerobics all can be about doing more than you did the day before. Inactive and out-of-shape children should start by walking; gradually increase the length of the walks. Give positive feedback to your child for surpassing what he or she did the previous week.

4) Limit sedentary activities. Firmly control the amount of time your kids spend in front of the television and computer to about one or two hours a day. Every child’s and teen’s goal should be 60 minutes of physical activity a day, most days of the week.

5) Make it “cool.” For the nonathletic child, explore activities together that are different but not embarrassing. Some communities have exercise classes as well as hip-hop or martial arts instruction—all popular with kids.

Dr. Gail Saltz, a psychiatrist, author and TV commentator, is a clinical associate professor at NewYork-Presbyterian Hospital.