KEEPING FIT PARENTS need to encourage their children to find an activity they enjoy, according to Ian Bonsall, fitness manager at Banana Fitness in Malvern.

"This is the most important thing," he says. "If the child enjoys the activity they are more likely to continue with it. But in terms of what children should be doing, I would recommend about 30 minutes of cardiovascular activity three times a week. This can range from running, gym workouts, or simple sporting activities."

Mr Bonsall says there are a number of activities for children across Worcestershire.

"As long as kids are doing something, then it doesn't matter what it is," he says. "We offer gym workouts for 11 to 15-year-olds. But for younger children it can be just kicking a ball in the park, ballet or dancing around the house. Just get your kids moving."

Worcester City Council, in partnership with Community All Sports, is launching a multi-skills development school on Saturday, June 30. It will be held at Elgar Technology College for children aged four to seven, every Saturday morning from 10.30am to 11.30am.

The council's sports development officer, Peter MacKenzie-Shaw, said: "It is really important to get children involved in sports and fitness from an early age. The earlier they start then the more likely they are to continue to be fit and healthy throughout their lives."

At the heart of the multi-skills approach are four core principles: agility, balance and co-ordination; movement; thinking; and body awareness.

Mr MacKenzie-Shaw added: "I can not stress enough the importance of children being given multi-skills training, and would urge any parent who wants their child to take up sport in a fun environment or would like their child to excel in sport in later life to seriously consider the multi-skills development school as a catalyst for their children's future in sport".

However, if your child isn't naturally sporty and wouldn't be interested in such a scheme, then you need to think more imaginatively about how to get them exercising. Take inspirations from old-fashioned family games such as a treasure hunt, skipping, hula hoops and obstacle courses.

It is also important to make exercise fun for children, so try encouraging them to make up dance routines to music and then let them dress up and perform them. Parents should also try and get involved and lead by example.

For further information on Banana Fitness, at Malvern Splash, call 01684 893423 or for information relating to the multi-skills development school contact Sue Bentley on 07789 408180.

Alternatively, to find out more regarding the benefits of multi-skills or sport in general, contact Peter MacKenzie-Shaw on 01905 722317.

CHILDREN ARE A GROWING MACHINE - SO YOU NEED TO FEED THEM RIGHTEATING PROPERLYWorcester nutritionist Ruth Pretty says children are a growing machine - the better the fuel, the stronger, healthier and more intelligent the child.

She says: "Macronutrients from carbohydrates, proteins and fats provide energy, building materials for strong bodies and the right fats to increase brain power."

Ruth says good carbohydrates include wholemeal bread, wholewheat pasta, quinoa, corn, potatoes and pulses. Children should have four to six daily servings of these.

She also recommmends three servings of quality proteins a day, such as poultry, fish, non-fatty meat, eggs and dairy.

Children should have one serving a day of essential fats, such as oily fish, seeds and nuts, to provide nourishment for joints, hormones, brains and their immune systems.

"Micronutrients, such as minerals and antioxidants, come from fruit and vegetables. These increase vitality," says Ruth, who is a member of the British Association of Nutrition Therapists.

"Try encouraging your child to eat raw vegetables with dips as they are powerhouse nutrients. Always encourage children to try new vegetables and cook them lightly for increased nutrient value. Fruit is more nutritious than sweet puddings, use it as a snack and in smoothies. They should have three servings of vegetables and two pieces of fruit daily.

"There has been a lot of publicity about food intolerances and, in my experience, wheat and dairy are often the culprits - so be wary of giving your child too much. Signs of a food intolerance are lethargy, sugar cravings, poor concentration, coughing, eczema, stomach ache and excess mucus production.

"Try to minimise sugar foods such as sugar-loaded cereals, sweetened and fizzy drinks and chocolate bars. Try oats or sugar-free cornflakes and sweeten with natural fruit. Dilute real juices with water and avoid cola as it contains caffeine."

Ruth further recommends parents pay attention to junk food, and become a label detective.

Check ingredients lists for E numbers and additives, which can cause hyperactivity, allergies and poor concentration.

For a private consultation or further information Ruth Pretty can be contacted at the Feeling Fine Clinic, Worcester on 07980 183656.

WHERE TO GOThere are a number of sports clubs and activities available for children in Worcester. Here is a selection: Football Mondays, 7.30pm, during term time. Ages seven to 10 - Woodgreen Evangelical Church, Hastings Drive, Worcester. Call 01905 754548.

Thursdays 4.15pm to 5.15pm, term time. Ages seven to nine. Minikickers Soccer Centre, Northwick Manor Infant School, Northwick Road, Worcester. Call 01562 863821.

Saturdays 10am to 11am, term time and summer holidays. Ages four to seven. The Community All Sports Soccer School and Multi-Skills, Elgar High School, Bilford Road, Worcester. Call 07789 408180.

Saturdays 10am to 2pm, all year. Ages five to 12. Soccer Academy, St John's Sports Centre, Swanpool Walk, Worcester. Call 01905 429900.

Karate Tuesdays 6.30pm to 7.30pm, all year. Ages five to 12. SKA Karate, Claines Church Hall, Cornmeadow Lane, Worcester. Call 01527 454682 or 07712 890250.

Wednesdays 7.15pm to 9.15pm, all year. Ages five upwards. Shukokai Karate, St John's Sports Centre, Swanpool Walk, Worcester. Call 01902 675770.

Saturdays 1pm to 2.30pm, all year. Ages five upwards. Shotokan Karate Club, Dines Green Community Centre, Gresham Road, Worcester. Call Kevin Nicholls on 07967 418812.

Dance Tuesdays 4.45pm to 5.30pm and Friday 4.15pm to 5pm, term time. Ages five to seven. Dance Fest, Mini Movers, Angel Centre, Angel Place, Worcester. Call 01905 611199.

Wednesdays 5.30pm to 7pm, term time. Ages 12 to 14. Dancemakers Juniors, Angel Centre, Angel Place, Worcester. Call 01905 611199.

Wednesdays 5.30pm to 7pm, term time. Ages 15 to 21. Dancemakers Senior, Angel Centre, Angel Place, Worcester. Call 01905 611199.

Thursdays 4pm to 5pm, term time. Ages seven to 11. Dines Green Dance Club, Dines Green Community Centre, Gresham Road, Worcester. Call 01905 611199.

Fridays 5.10pm to 6.10pm, term time. Ages eight to 11. Movers & Shakers, The Angel Centre, Angel Place, Worcester. Call 01905 429900.

Rowing Tuesdays and Thursdays 5pm to 7pm, Saturday 9am to 11am, all year. Ages 12 to 16 - Worcester Junior Rowing Club, Grandstand Road, Worcester. Call 01905 22099.

Athletics Tuesdays 6pm to 8pm and Thursdays 7pm to 9pm. Ages five upwards. Athletics Club, Nunnery Wood Sports Complex, Spetchley Road, Worcester. Call 01905 357842 Hockey Wednesdays 6pm to 7pm and Sundays 9.30am, all year. Ages 11 to 16. Hockey Coaching Juniors, Nunnery Wood Sports Centre, Spetchley Road, Worcester. Call 01905 357842.

Kickboxing Tuesdays 7pm to 9pm, all year. Ages five upwards. Christopher Whitehead School, Malvern Road Entrance, Bromwich Road, Worcester. Call 01594 860872.