Picture this: You’re at your kid’s soccer game, cheering them on from the sidelines. They’re excitedly running after the ball, jumping to get that cool header just like their favorite player, and overall giving it their best effort. Meanwhile, you’re there, sitting stationary, watching from the sidelines. Sound familiar?
As parents, we do a great job making sure our kids stay active, but what about us? Sometimes it’s easier to trade moving our own bodies for the daily duties of parenthood. But kids need more than just a ride to practice; they need an example of an active lifestyle.
Why It Matters
It’s not just about sports; it’s about lifelong habits. A meta-analysis published in the International Journal of Behavioral Nutrition and Physical Activity found a positive relationship between parent and child physical activity levels across various age groups.
Making fitness part of your family culture means it won’t feel like a chore – it’ll just be what you do. Research has consistently found that children who engaged in regular physical activity with their families were more inclined to continue exercising into adolescence and adulthood.
The cool thing about exercise is that it benefits your body and your brain, which is important for your child’s mental health development too. The Centers for Disease Control and Prevention (CDC) reports that physical activity can enhance thinking, learning, and judgment skills, while also reducing the risk of depression and anxiety.
Breaking the Too Busy Mindset
Let’s be real, parents are stretched thin. Work, school drop-offs, making dinner, taking care of kids – it’s a full-time job. The good news is exercising doesn’t have to mean spending multiple hours at the gym every day. It can look like:
- A quick backyard game of tag or catch
- A morning walk before school or walking to the bus stop – rain or shine!
- A commercial break challenge, like doing push-ups, squats, or stretching during TV time
- Family bike rides, hikes, or creating an obstacle course race together
Small, consistent movements or bursts of exercise are more powerful than waiting too long for the “perfect” workout window that we all know never comes.
Practical Ways to Be Active
Make it a family thing.
If your kids love it, maybe you can too. Shoot some hoops, kick around the soccer ball, or challenge them to a foot race. Let them see you sweat and enjoy that sweet smile as you high-five each other when you’re done.
The calendar rules it all.
You know your schedule is posted, uploaded, color-coded, and organized like no other. So why not add in your workout? Adding even 15 minutes to as many days as you can will not just count, but will really add up over time.
Rest actively.
Rest doesn’t have to mean sitting completely still, binge-watching your favorite shows. Active rest means light play, doing some stretching, or getting outside for a walk – all of which can be done as a family.
Embrace the fun.
Despite what it may seem like, fitness doesn’t have to be serious. Finding ways that you and your family enjoy playing, competing, and moving will help exercise feel less like a chore and more like something you all look forward to.
Your kids may not remember all the days you sat on the sidelines, but they’re sure to remember every single day you played, raced, and laughed with them. So next time they ask you to join, say yes and get in the game. Your future self and your kids will thank you.
