Spring is here, and it’s the perfect time to lead by example! Encouraging your kids to stay active can be easier than you think — especially when you show them how fun and rewarding movement can be. Let’s dive into why being an active role model matters, and how it can set the stage for a healthier future for your children.
Did you know that the U.S. Department of Health and Human Services estimates that only 1 in 5 children under 18 years old meet the recommended guidelines for physical activity?
This low activity rate is contributing to a troubling increase in childhood obesity. In fact, the percentage of children and teenagers in the U.S. who are considered obese has risen significantly in the past two decades. The Centers for Disease Control and Prevention (CDC) reports that between 1999 and 2023, the number of children and teens affected by obesity has increased from about 14 percent to 21 percent, and those with severe obesity has nearly doubled, from 3.6 percent to 7 percent. This means that more than 1 in 5 kids now struggle with obesity, and more are experiencing an extreme form of it.
As a parent, you can play a key role in reversing these trends. By staying active yourself and making exercise a fun, family-friendly practice, you not only set a positive example but also help your children develop healthy habits that will last a lifetime. It’s never too early (or too late!) to make movement a part of their daily routine, and your leadership can inspire them to be more active and, ultimately, healthier.
Active kids become healthy adults
When kids see their parents living an active life — whether it’s playing a sport like basketball, soccer, or tennis, or engaging in outdoor activities like biking, hiking or gardening — they come to believe staying active is simply an integral part of life. It’s not just about exercise; it’s about having fun while enjoying a wide range of movements that keep both body and mind healthy.
When parents involve their children in these activities — whether it’s shooting hoops together, going on a hike, or planting and tending to a flower or vegetable garden — they teach them how to appreciate and enjoy the world around them.
Kids who are included in these experiences start to internalize movement as something to enjoy for a lifetime. As they grow, they’ll carry these habits into adulthood, laying the foundation for a healthy, active lifestyle.
Obesity and inactivity in childhood are associated with an increased risk of several serious health conditions later in life — heart disease, osteoporosis, diabetes, high blood pressure and even cancer.
Strong evidence also exists that ties sedentary days with decreased academic and social achievement in children. Conversely, regular physical activity can ward off anxiety and depression at a young age while significantly reducing the risk of developing life-threatening diseases as an adult.
As mentioned above, 80 percent of kids are missing the mark when it comes to staying active. The Physical Activity Guidelines for Americans recommends that children aged 3 through 5 years should be physically active throughout the day and children aged 6 – 17 years need at least 60 minutes of moderate to vigorous physical activity every day.
When looking at the “why” behind all of this, screen time is impossible to ignore. The CDC reports that children aged 8 to 10 spend an average of six hours per day in front of a screen, kids aged 11 to 14 spend an average of nine hours per day in front of a screen, and youth who are 15 to 18 years old spend an average of seven-and-a-half hours per day in front of a screen.
So, while it may sound like a lot to incorporate an hour of moderate to vigorous activity into busy days full of school, sports, homework, clubs and other commitments, simply trading some of the screen time at home for play and exercise is really not a big ask.
5 simple ways to make exercise fun for the whole family
- Turn Movement into Play – When kids see activity as play, they’ll want to do it more! Try classic games like tag, hide-and-seek, or obstacle courses in the backyard. On rainy days, crank up the music for a dance party or set up an indoor mini-sports challenge.
- Make Every Outing an Adventure – Walks and bike rides become way more exciting when they have a purpose! Turn them into scavenger hunts, follow-the-leader challenges, or geocaching quests. Heading to the lake or river? Have rock-skipping contests or race across steppingstones.
- Incorporate Sports & Games – Whether it’s a game of soccer, a round of whiffleball, or shooting hoops at the park, integrating sports into family time makes exercise feel natural and fun. Let kids take the lead on choosing what to play!
- Give Kids a Say – When children get to pick the activity — whether it’s the playground, a hike, or a new sport — they’re more excited to participate. Offer choices like skating at the rink vs. the skate park or hiking vs. kayaking, and watch their enthusiasm grow!
- Use Tech to Your Advantage – Fitness apps, movement-based video games, and step challenges can add an extra layer of fun and motivation, especially for older kids who love a good challenge.
How to make family fitness a lasting habit
Even if you’re new to integrating more movement into your family’s life, it’s never too late to start. Begin with small, manageable activities that everyone can enjoy. Consistency is key — when exercise becomes a regular part of your routine, it becomes second nature. And don’t forget to celebrate progress, whether that means a new skill, a milestone, or simply the joy of spending quality time together.
Create healthy family routines that last
This spring, make it a priority to move as a family, set the example, and inspire your kids to stay active. Remember, the habits you instill today will carry with them throughout their lives. So, get outside, have fun, and enjoy the season together while laying the groundwork for a healthier future!
How physical therapy supports an active family lifestyle
Staying active is essential for long-term health, but sometimes injuries, pain, or movement limitations can make it challenging. That’s where physical therapy comes in. A physical therapist can help assess movement patterns, address discomfort, and provide personalized strategies to keep your family moving safely and efficiently. Whether you’re getting back into activity, preventing injuries, or optimizing performance in sports and play, physical therapy can support a lifetime of healthy movement for both parents and kids.
Get Moving - Adventure Awaits
Ready to make this spring your most active yet? Book a session with us today and get personalized tips on how to inspire your kids to stay active—let’s make fitness fun for the whole family!
