How Parents Can Help Kids Build a Healthy Relationship with Fitness

When Shannon Brady returns from a run, the workout isn’t over at least not for her daughters, ages 1 and 2. They grab her sunglasses and race around the house, mimicking their mom. “My husband and I are avid runners, and we make sure [our daughters] see us lace up and have fun doing it,” she says.

Like Brady, many parents want to pass down a love of movement to their children. According to a 2022 survey by the fitness brand Life Time, 89% of parents enjoy outdoor recreation with their kids, and 80% hope to inspire them to be more active. But despite these good intentions, children’s activity levels have been declining. The CDC recommends that kids aged 6 to 17 get at least one hour of exercise per day, yet only about 24% meet that guideline. With physical activity linked to better heart health, lower risk of chronic diseases, and improved mental well-being, how can parents encourage their children to stay active in a way that feels natural and enjoyable?

Create a Positive Fitness Mindset

Clinical psychologist Sarah-Nicole Bostan, PhD, emphasizes that the goal isn’t just getting kids to move it’s teaching them to love how movement makes them feel. “Teaching children to appreciate their bodies and all the opportunities a strong, agile body afford regardless of weight or shape lays the groundwork for a lifelong positive relationship with movement,” she explains.

Here’s how parents can help foster that mindset:

1. Lead by Example

Children learn by watching their parents. Research shows that kids imitate adult behaviors, making it essential for caregivers to model a healthy relationship with movement. “Children largely acquire new behaviors through observation and imitation,” says Dr. Bostan.

Parents don’t have to be marathon runners to set a good example. Simple daily activities like taking an evening walk, stretching in the morning, or dancing around the living room can show kids that movement is a normal and enjoyable part of life. How parents talk about exercise also matters. Instead of emphasizing weight loss or performance, focus on the experience: “I love how strong I feel when I do yoga,” or “It’s so fun to move to music.”

Attending live sporting events can also provide inspiration. Brady and her family regularly watch local volleyball and basketball games. “At this point, they only last about 30 minutes, but I think it’s important and fun for [our daughters] to see other girls be active and work as a team,” she says.

2. Keep It Playful and Flexible

While structured sports can teach valuable lessons like teamwork and discipline, movement should primarily feel like play especially for younger kids. Dr. Bostan warns against steering only naturally athletic kids toward active hobbies while discouraging others. “Both groups will benefit from daily movement,” she says.

Games like tag, jumping rope, and scavenger hunts encourage physical activity without feeling like a workout. Pediatrician Sarah Lester, MD, suggests integrating movement into play rather than enforcing structured exercise. “If you tell a young kid to go out and run a mile, it will be the rare child who keeps coming back for more,” she says.

Allowing kids to explore different activities without pressure can help them find what they truly enjoy. “It may be a one-and-done season. It may be the beginning of a new passion,” says Lester. The key is letting them discover movement in a way that resonates with them.

3. Avoid the “Exercise vs. Screens” Debate

As screen time becomes more prominent in children’s lives, finding a balance between technology and movement is essential. Instead of framing exercise as “good” and screens as “bad,” parents can integrate the two.

“If your child loves video games, you may want to pitch a ‘live-action outdoor video game’ with their friends,” suggests Dr. Bostan. Fitness-focused video games, dance apps, or interactive challenges can also be effective.

Rather than using movement as a “punishment” for screen time, parents can encourage a mix of activities. For example, a family walk after dinner or a weekend bike ride can become a routine rather than a forced alternative to screens.

4. Don’t Force It

Ultimately, movement should be encouraged, not mandated. If a child doesn’t enjoy a specific sport or activity, parents can offer alternative ways to be active. Molly Prospect, a runner and mother of a toddler, says she will respect her son’s interests as he grows. “I would encourage him to come for a walk with me, or throw a ball for the dog—any way to encourage movement without explicitly saying, ‘You need to move.’”

By making fitness fun, flexible, and pressure-free, parents can help their children develop a lifelong appreciation for movement one that supports their physical and mental well-being for years to come.

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