Dear Carol,
I am 12 and am so slow. I think it's because of my weight. I am 6 stone. Would you please tell me what I could do to lose some weight and to be fit by doing exercise? Thanks! Please reply.                   

Dear Katie,
You're on the right track thinking about fitness, healthy eating and exercise at the age of 12. I can't tell from your weight if you are really overweight. A doctor could tell you if you need to diet, but I'd recommend just good plain eating habits that you should keep throught your life. You can start with substituting fruits and veggies for junk food. Eliminating food with 'empty' calories will help your overall fitness and health. Eat lean mean rather than fatty meat. Ask Mom to cook your chicken without the skin.

And how to be fit by doing exercise? Well, I'd first suggest running, of course. Build up your endurance and miles then you can work on your speed when you're strong, but if you want overall fitness add other types of exercise to your plan. Try these things: go for a ride on your bike to use different leg muscles, swim to build upper body strength, keep moving: do housework and go for walks.

Use your own body for some strength work. Do modified push-ups and crunches. If you want to have some fun with weights, get some really light ones, 3 pounders and do some bicep curls. Try aerobic dance!

These are all good kid tips, but they are great practices for adults, too!