WHEN it comes to your children's fitness, leading by example is the best way forward.

Telling your children to switch off the X-Box, put away the crisps and get active is one thing. Showing them that you enjoy getting into shape is another. You really need to walk the talk...

Thankfully, there are plenty of ways to make family fitness fun - and it may just cost you 40p per child, as Irma Heger discovered

EXPERTS agree that telling your offspring about the importance of being active is all well and good.

However, you can explain about the benefits of getting physically fit until you are blue in the face, but if you are a couch potato yourself, the message probably will never hit home.

Instead, it is better to show that you are physically active yourself and that it is fun to get fit. Whether it is taking the dog for a brisk walk or going for a swim at the leisure centre, it all counts. Soon, the family will join in and you will be on your way to being a fit and active family, without realising you are doing it.

At Bolton Lads and Girls Club on Spa Road they understand this concept.

Every Saturday, from 1pm until 5pm, parents and children are invited to go along and take part in a range of physical family activities, paying just 40p per child, and £1 per adult, plus a £4 membership per year.

Adults are normally only allowed to go in and use the gym, from noon until 2pm. But on Saturday afternoons, they are positively encouraged to join in with their children. There has been a family scheme similar to this before, but since its re-launch a few weeks ago, it has been given a new lease of life, attracting new people every week.

Even grandmothers have been going to the Saturday afternoon gatherings, taking part in some gentle badminton or enjoying the bingo sessions that are put on to create a good atmosphere and allow people to take time out.

"I haven't seen the grandmas out on the football pitch yet," said Rachel Burke, sports development leader at the club. "But it's all about everyone inter-acting and taking part in different sports. We are trying to be flexible and give people what they want."

All the activities are supervised by fully-qualified staff, and family workers do their utmost to talk to families and make them feel welcome - "meeting and greeting" is a big part of the philosophy of the Let's Go! Family Sport project, which aims to improve fitness levels, encourage social interaction and promote a healthy lifestyle.

It's all about gentle encouragement. Parents, and even children, sometimes feel self-conscious about joining in, and may prefer to simply watch at first.

Once they get involved, they forget about their awkwardness. "They go in and have a laugh, it's great fun," said Rachel. "Children don't get enough time in schools to do PE lessons. They need to get active out of school, especially at the weekend."

There is usually a Mini Olympics in the sports hall - a kind of obstacle course - followed by anything from badminton to netball, rounders, cricket, or football. When the weather gets better, there will also be football on the Astroturf pitch outside.

In the open plan recreation area the little ones can tumble around on the soft play equipment, while parents can tuck into a healthy meal for just £1. There are computers in this area, too.

"Some of the children do go on them, but we have a time limit on them and try to encourage them to do other things," said Rachel. Mothers and daughters (as well as dads and lads, of course) can dance to their hearts content during aerobics sessions in the performing arts studio. Mini Spidermen and women are let loose on the climbing wall, and young fitness fanatics from the age of 10 can join their parents at the gym.

And there are plenty of plans lined up for the near future - including boxing taster sessions in the fully-equipped gym and creche facilities and activities for the under fives.

The lay-out of the ground floor is open plan, so parents can always keep an eye on children. There are showers and changing rooms, and reasonably priced hot and cold food and drinks.

Young ones who show an interest for a particular sport are also encouraged to come to the many evening and weekend classes, ranging from basketball to football and badminton to cricket.

But to get the ball rolling, parents' input is important.

"Parental involvement is absolutely crucial when it comes to encouraging sports," said Rachel. "They are role models for the children. 'Practice what you preach' is very important."

There is no need to book for the Saturday afternoon sessions (from 1pm-5pm) at Bolton Lads and Girls Club, which caters for anyone from the age of five. For more information, phone 01204 540100 and ask for sports development.

You can get active at home, for free. Why not have a dance session in your living room, skipping ropes in the garden or play Twister in the kitchen?

Round-up those long-forgotten about outdoor toys - frisbees, footballs, Space Hoppers, hula hoops, Swingball - and have some fun as a family

Plan a bike ride - hire bikes or dust off your own, decide on a route, then go for it

Go for a swim, it is relatively cheap, it is one of the best forms of exercise, and children just love it

Plan some TV-free time at the weekend, and tackle some physical tasks such as gardening or clearing the shed

Re-discover your local parks, where you can play tag, jog with the dog, kick a ball

Leave the car at home as much as possible, and when you are on a bus, get off a couple of stops early

When you do need to drive, park as far away from the entrance as you can.Take the stairs, not the escalator or lift

Become stars in your very own family fitness video and have a laugh

Above all, have fun. Don't make "getting fit" into a chore. Soon you will find that being active has become part of your family life - and that is when everyone really starts reaping the benefits to healthier living.