Each month, this series introduces fun and impactful healthy habits to help families with kids and teens prioritize physical, mental and spiritual well being – fostering a lifestyle of shared growth and lifelong wellness. Healthy habits built together are the ones that last a lifetime.
If you put a group of parents who grew up in the 1990s through the early 2000s, they’d be quick to agree that exercise was often framed as a way to lose weight, change their body shape and meet external beauty standards. Parents who had this familiar mindset ingrained at such a young age are now putting a higher importance on building healthy relationships around physical activity. It’s time to flip the script and reframe exercise not as a punishment or a means to an end, but as a joyful and essential form of self care.
By introducing children to exercise as a regular part of self care and overall wellness, we can foster positive associations with movement, build lifelong healthy habits and boost their confidence, starting now.
The Science & Statistics of Self Care
It’s a proven fact that active kids are more likely to become active adults. While immediate images of playing soccer or running track come to mind when we picture active kids and adolescents, the picture of health as a whole is what’s important to see.
According to the Centers for Disease Control and Prevention (CDC), children and adolescents who engage in regular exercise have improved bone health, better cardiovascular fitness, stronger muscles and reduced symptoms of anxiety and depression. In addition, the Journal of Pediatrics published a 2020 study where they found that children who exercise regularly are 50% more likely to remain active as adults, reducing their risk of chronic diseases like heart disease, diabetes and obesity.
When you nurture the norm that exercise is a fun way to get their little bodies moving and have fun, you’re inadvertently giving them a positive coping mechanism, stress reliever, confidence builder and more.
Nurturing the Norm of Exercising Starts Now
Here are three ways to introduce exercise as a joyful, family centered habit that prioritizes self care:
#1 Lean Into Activities They Love
Start by tapping into your children’s interests! If they love swimming, make it a family tradition to hit the community pool once a week. Does your little guy or girl love watching team sports with Dad? Consider enrolling them in soccer, basketball or Taekwondo classes with friends or cousins.
#2 Make Movement Part of Your Daily Routine
Consistency is key! Incorporate movement into your family’s daily schedule in simple, approachable ways that doesn’t feel forced! If you’re trying to get more steps in any way, make a post-dinner walk part of your family’s evening. If you have little adventure lovers, add in a short weekend hike with a few scavenger hunt items they have to find along the way to make it something they look forward to!
#3 Adapt to Seasons and Circumstances
Life gets busy, and as NC families know, weather doesn’t always cooperate! During the cold and wet months or busy workdays, encourage short, fun bursts of exercise that you can do together at home. You can try a short kid-friendly yoga video off YouTube or have a quick dance party to shake off stress. Brain breaks with movement are incredible tools for little wiggle worms with lots of energy and even big kids needing a screen or school work break!
Creating Practices That Last a Lifetime
When the children in our life see exercise as an act of self care rather than a means to achieve a specific body type, it genuinely helps them build healthier relationships with their bodies and build lifelong practices. You’ll start to notice the confidence that comes from expressing themselves actively and appreciating what their bodies can do!
Embrace your ability as a parent or caregiver to model this same mindset and rebuild your own relationship with exercise as you exhibit what it can look like to your kids!
