We all know that exercise is important for maintaining a healthy lifestyle, but cold weather can make it challenging to be active.

Whitney Thorton, MS, RD, LDN, of Le Bonheur Community Health and Well-Being, says that children should get at least 60 minutes of physical activity everyday, according to the American Heart Association.

“Being physically active can provide overall physical, psychological and social benefits. Exercise can reduce your risk of developing heart disease, diabetes and even some cancers, as well as lowering blood pressure, controlling weight and increasing self-confidence and self- esteem,” says Thorton.

She says there are several ways children can get exercise without going outdoors.

One idea she suggests is finding an indoor facility – like a local community center or school – with an indoor swimming pool or basketball court. These places are often accessible to the public for little or no cost.

“Find out what gets your child excited about being active,” says Thorton. Enroll him or her in a group class, such as gymnastics, dance or martial arts.

Also, when it’s too cold to walk outside, take your family to the nearest mall or museum for a brisk walk. Using stairs instead of escalators is a great way to burn extra calories.

You don’t even have to leave the house to exercise, Thorton says. Dancing is a great form of exercise, and it’s fun, too. Encourage your child to pick the music, turn up the volume and have a family dance party.

“It’s important to find a middle ground,” she says. If it is impossible to pry your kids away from the television on a cold day, encourage them to do jumping jacks, push ups or sits ups during commercial breaks.

With the recent media coverage of the teen pregnancy issue in Memphis, you might be wondering how soon is too soon to talk to your child about sex.

Many parents want to delay the conversation as long as possible, but it’s an important discussion to have. Arming your child with the right information is key for preventing unsafe sexual behavior.

Sandra Madubuonwu, MSN, CNS, RN, is supervisor of Le Bonheur’s Nurse-Family Partnership program – an outreach program that offers at-home prenatal care for low income women during their first pregnancy and through the first two years of their child’s life. She is also a mother of three teenage children.

“Having a conversation about sex with your children is so important,” says Sandra. “It is a lack of information that leads to unsafe sexual behavior.”

And that conversation should begin at an early age, she says, starting with teaching your kids the appropriate names for body parts. Parents should also teach their children at an early age that it is never OK for anyone to touch these parts.

As far as “the birds and the bees” talk, Sandra says there is no specific age designated as the right age to initiate this conversation. She recommends broaching the subject when your child is in the fifth grade or in the early stages of middle school.

“What you don’t want is for your kids to get the wrong information,” she says. “They will hear information from their peers, and it likely won’t be the right information.”

Through her work in community outreach, Sandra has heard a wide range of peer-created rumors about sex. Among the rumors – some think drinking alcohol and jumping up and down after sex will prevent pregnancy. Make sure that, as your children’s most trusted source, you’re giving them accurate information about sex and dispelling all rumors.

Parents don’t have to be explicit when they talk about sex, but they should be honest. Start by asking them what they already know about sex. Make sure you validate what they say if it’s true, and don’t make them feel embarrassed.

For parents who might be nervous to bring it up, Sandra says to use teaching moments – something that makes the conversation timely. The recent media coverage of teen pregnancy is an excellent teaching moment, she says.

“Tell your kids, ‘I want to talk about what’s been in the news lately. What do you think of teen pregnancy,’” Sandra suggests.

Teach your kids the consequences of unsafe sex, like pregnancy and sexually transmitted diseases. Parents should not assume their children already know the basic facts. Tell them that diseases they might have heard of – AIDS, HIV, etc. – are passed along through unprotected sex. Talk about the bright future ahead of them, and explain to them how their goals and ambitions can be affected by having sex.

Many parents also wonder which is best – promoting abstinence or talking about safe sex. There is no right or wrong answer, Sandra explains.

“It’s a family decision based on culture and religion, but regardless of your beliefs, you must have a conversation about sex with your kids,” she says.