It's hot, the kids are bored and TV beckons. Stop! Don't let them veg in front of the tube. Here are five ideas to motivate children to get some exercise:

1. Create a friendly competition between parents and children to reach certain daily or weekly fitness goals — number of push-ups or steps walked, minutes of running.

2. Let your child be your personal trainer and you can be your child's trainer — count repetitions, time exercises, track progress.

3. Reward your child when he or she meets fitness goals for a week or month with quality parent time, an active toy, fun activity or short trip — not food. How about a visit to the Honolulu Zoo or the Waikiki Aquarium?

4. Make fitness activities fun, not drudgery — obstacle courses, water-balloon fights, treasure hunts during walks.

5. Choose fitness-oriented gifts — a jump rope, mini-trampoline, tennis racket, baseball bat, youth membership at the local Y.

Sources: American Heart Association; www.kidshealth.org; Audrey Satterblom, Indianapolis Public Schools wellness director; Amy Moyer, Indiana Action for Healthy Kids chairman

C'MON KIDS — BRING IT ON YOURSELVES

You like to be nagged by your parents to keep active? No way! You can take the lead. Five suggestions:

1. Start an activity log during the summer (track progress online at www.presidentschallenge.org and win medals), and set goals for yourself.

2. Use a pedometer to count steps between your favorite places (for instance, house and park).

3. Practice dance moves to music; invent some new ones.

4. See how long you can hop on one foot, jump rope, do jumping jacks or other fun exercises, and try to increase your times over the summer.

5. Work in the family garden (see www.kidsgardening.com for ideas). Wash your parents' or neighbors' cars.

Sources: www.kidshealth.org; www.shapeup.org; American Heart Association; Audrey Satterblom, Indianapolis Public Schools wellness director; Amy Moyer, Indiana Action for Healthy Kids chairman