With the promise of gorgeous weather just ahead there's never been a better time to get active and boost the fitness of your whole family. These healthy habits are so easy to adopt even the most reluctant family member will want to join in and reap the benefits.

1. Battling the bulge

Healthy habit: Exercise

Statistics paint a frightening picture of the health of future generations, with one in five kids and adolescents either overweight or obese. And the numbers aren't much better for adults, which is why it's so vital for the whole family to make physical activity an everyday lifestyle choice.

It doesn't have to be a trip to the gym - encouraging playtime is also an effective way to help kids avoid becoming overweight. Former Olympian Geoff Huegill can't recommend swimming highly enough.

‘It's a healthy, physical activity that's low impact, and kids learn great values including being part of a team and respect,' he says. 

‘It's fun and incredibly active. And parents and kids can brush up on water safety skills too.'  

2. Flagging concentration

Healthy habit: Feed the brain

Increase the ‘brain foods' your kids are eating if their concentration is lacking - and it'll also help protect your own memory. Try salmon, eggs, peanut butter, whole grains, berries, beans, green vegies, dairy foods and iron-rich foods such as lean meat and spinach. These superfoods may help improve brain function, memory and concentration. 

3. Tension headaches

Healthy habit: Plan ahead

Did you know headaches are one of the most common health-related conditions in Australia, with about 15 per cent of us taking painkillers for a headache at any given time? A variety of non-medication strategies are available to help reduce the severity and frequency of chronic headaches. Try using ice packs or taking a relaxing hot bath. Busier lifestyles mean that developing stress-management techniques, such as better time management and planning, may also help prevent the onset of tension headaches. 

4. Type 2 Diabetes

Healthy habit: Spice up your life

Adding common herbs and spices to your meals may protect against diabetes, a study from the University of Georgia claims. Herbs and spices contain polyphenols, antioxidants that could help block the inflammation believed to activate type 2 diabetes.

Ground cloves and cinnamon had the most polyphenols of the spices tested, while oregano, marjoram and sage had the highest polyphenol levels of the dried herbs.

‘Herbs and spices are powerful sources of antioxidants and anti-inflammatory agents,' says Associate Professor James L. Hargrove. ‘A teaspoon is plenty to get beneficial effects.' 

5. Frequent colds

Healthy habit: Boost immunity

Washing your hands helps stop germs in their tracks. And new research claims probiotics - friendly bacteria found in yogurts, fermented and unfermented milk, miso, and some juices and soy beverages - rev up the immune system and may help protect against the common cold. A study of more than 470 adults found taking probiotic supplements cut the duration of a cold by two days and significantly reduced the severity of symptoms.

6. Grumpy moods

Healthy habit: Sleep

Sleep is as important to our health as diet and exercise. If the family is constantly tip-toeing around the grouch, or everyone's become a couch potato, making sure everyone gets enough sleep is essential. Most adults need seven to eight hours a night; teens, eight to 10. Eating the right foods may also lift the household mood. Folic acid-rich foods - dark, leafy green vegies, tuna, sunflower seeds and beans - may boost serotonin levels and stave off the blues.