We are proud to announce that we have a guest author with us today for sharing her knowledge with us. So here's someting for us to ponder about.

Kids – they’re a bundle of joy. But if you’re not careful, they could end up turning you into bundles of lard. It’s hard to maintain a fitness routine with kids around, but for both your sake and theirs, you must try. Why theirs, you may ask; well, once they see you set an example, they’re going to take to working out or getting involved in some sport while still at school, a habit that sets a good precedence when they become adults. With childhood obesity on the rise and contributing to a variety of diseases like diabetes and heart attacks, it’s time you taught your kids the value of regular exercise, even as you start walking on the road to good health. If you’re out of ideas as to how to exercise when your kids are around, read on for a few pointers:

• Nap times: Instead of sitting down in front of the television for some R and R, pull out your stationary bike or treadmill and watch your favorite program as your feet do their thing. Get at least half an hour of aerobic exercise each day to keep you feeling energetic and healthy all through your life.

• Weight lifting: This works best when your kids are toddlers – just put them in a backpack and take a walk in the park. Your child gets a healthy dose of fresh air and you get a weighty work out – when you walk with a load on your back, you’re bound to burn more calories.

• Play times: For older kids who don’t nap, get out into the open with them. Take a Frisbee or a ball to the park and start a rollicking and rambunctious game with them. You’ll find yourself out of breath at first, but as the game progresses, you’ll discover that you’re bonding with your kids, enjoying yourself and getting fit in the bargain too – three for the price of one.

• Sports and games: Teach your child a sport, and take it up yourself too. You’re never too young to learn to hold a tennis racket or a baseball bat. Softball, soccer, football, and swimming – they’re all good ideas to get your child into sports and keep you going on the road to fitness.

• Housework and gardening: Get your kids to help with the chores around the house – vacuuming, gardening, cleaning or other activities burn calories and also teach your kids the value of offering a helping hand at home.

• Stealing time: All you need is 10 minutes – when your kids are watching their favorite television program, you could finish those squats or lunges that work to give you toned thighs and glutes.

It’s not that hard to sneak in a workout when you have kids - all you need is the will and you’re automatically shown the way.

This article is contributed by Sarah Scrafford, who regularly writes on the topic of EKG Certification. She invites your questions, comments and freelancing job inquiries at her email address: sarah.scrafford25@gmail.com.