Fitness-Forward Family: How to Instill a Love of Exercise and Activity in Your Kids
by Melissa Morris PT, DPT – Pelvic Floor PT at Ascent Physical Therapy and Performance
We are learning more and more about the benefits of exercise for lifelong health and wellness. Physical activity helps to boost mood, improve focus, and reduce anxiety. So how can we instill a love of movement and exercise in our kids’ lives from an early age to set them up for success later in life? Here are 3 ways to help your kids learn to love movement early on.
Let your kids watch you work out
Kids learn by example. We all know how their growing brains are sponges that absorb every word we say and thing we do. One way to help them begin to love exercise is allowing them to observe your workouts. By watching you workout, kids learn that it is good to…
Work hard
Break a sweat
Do difficult things
(and possibly fail)
When our kids see us in action, it encourages them to try hard things and push themselves in new ways. While this does not work for every form of exercise or fitness studio, it is an incredible way to encourage kids to learn about exercise through observation.
Before your next workout, run, or walk, consider how you can allow your kids to watch you exercise. That may include strapping them in the jogging stroller, setting up a play space near you while working out at home, or utilizing a kid-friendly space in your gym.
It may require an extra step (or seven), but it is worth it for your kids to see you challenge yourself.
Let your kids join in your workout
Another way for kids to learn to love exercise is by inviting them to join in your workout. Yes, it slows things down, interrupts sets, and may impact the overall intensity of your workout. But again, it’s worth it.
This may start by having your child play near you while you are working out. As they grow, they may slowly creep toward you and crawl all over you while you are doing ab work or hang on your legs during squats. This is the perfect opportunity to include them in your workout.
For littles: Hold them or let them hang onto you as you exercise. It is fun for them and can be a good way to increase the load and challenge of your workout.
For older kids: Use a “you-go-I-go” pattern to teach them movements through mimicking and repetition. This helps them learn body awareness and control and practice counting and patience. Most importantly, it’s fun and exciting to be part of something that mom or dad is doing.
Make exercise fun
The final way to help encourage a love of movement from an early age is by making exercise feel like a game rather than a workout. It doesn’t have to be complicated. Use races, challenges, animal movements, and music to help make movement exciting. Trust me, kids won’t be thinking about the work they are doing as they are running and hopping around while laughing and being silly.
Try these movement games with your kids:
Trip to the Zoo: think bear walks, frog hops, starfish jumps, crab walks, duck walks
Musical “Chairs”: use colored paper or hula hoops on the ground. Have kids run around while music plays. When the music stops they find a spot. Each spot has a different number and movement associated with it (i.e. 5 squats or 4 hops). Keep changing the movements and numbers!
Including your kiddo probably changes the effect of your workout, but moving together makes it even better. Shared physical activity works to build a bond and helps associate movement with connection rather than pressure. So invite your kids to join in and help them learn to love movement.
