Walk the Talk: How Parents Can Inspire an Active Lifestyle for Their Kids

Children don’t just listen to what we say — they watch what we do. If we want our kids to enjoy an active lifestyle, telling them to “go outside and play” isn’t enough. Research shows that children with physically active parents are significantly more likely to be active themselves.

In other words, the best way to encourage movement is to lead by example.

Here’s how parents can demonstrate an active lifestyle in ways that inspire their children, whether they’re just learning basic movement skills or engaging in competitive sport.

Many parents prioritise getting their kids into sport but rarely engage in physical activity themselves. Instead of just watching from the sidelines, be an active participant.

🎤 How to do it:

✅Join in their play — Play tag, kick a ball, or try an obstacle course together.

✅Turn outings into active experiences — Walk or cycle instead of always driving.

✅Make movement a shared activity — A weekend hike, a swim, or even a simple post-dinner walk reinforces movement as a fun, family habit.

🚨What to avoid: Only directing kids to exercise while staying sedentary yourself.

💡Try this: Instead of just enrolling them in sport classes, say: “Let’s practise together!” or “While you’re at football, I’ll go for a jog.”

If kids see exercise as something parents have to do rather than something they enjoy, they may grow up viewing physical activity as an obligation rather than a choice. Children are more likely to develop positive exercise habits when they associate movement with fun rather than duty.

🎤How to do it:

✅Speak about exercise with enthusiasm — Instead of saying, “I have to work out,” say, “I can’t wait for my yoga session!”

✅Celebrate everyday movement – Dance while cooking, stretch while watching TV, or take the stairs instead of the lift.

✅Let them see consistency — Prioritise fitness even on busy days, even if it’s a short session.

🚨What to avoid: Complaining about exercise.

💡 If you miss a workout, make a plan to stay active in another way: “Today’s a rest day, so I’ll take a short walk after dinner” or “I couldn’t exercise this morning, but I’ll do some stretches before bed.”

Let them see you struggle and persevere

Kids need to see that movement isn’t always easy, but it’s worth the effort. Whether you’re learning a new skill or pushing through a tough workout, sharing your experiences teaches resilience.

🎤How to do it:

✅Talk about your own challenges — “I wasn’t always good at this, but I kept practising!”

✅Demonstrate perseverance — Show how you handle setbacks in exercise or sport.

✅Celebrate progress, not just results — Focus on improvement rather than perfection.

🚨What to avoid: Only showing them success. Don’t be afraid to share the struggles too.

💡Try this: “I’m working on my push-ups. Want to count how many I can do today?”

A child’s environment shapes their habits.² Small changes in your home setup can encourage natural movement throughout the day.

🎤How to do it:

✅Make sport equipment accessible — Keep balls, skipping ropes, or a mini goal post available.

✅Limit screen time with active alternatives — Swap some TV time for outdoor play.

✅Incorporate movement into daily routines — Turn chores into movement challenges (e.g., “Who can put away their toys the fastest?”).

🚨What to avoid: Relying only on structured activities. Movement should feel spontaneous too.

💡Try this: Instead of only planning activities, create at least a 2m² movement-friendly space (e.g., a foldable mini-trampoline, or a non-slip yoga mat).

The best way to raise active kids isn’t to force movement, but to model it. When children see their parents enjoying physical activity, they naturally adopt it as a way of life.

By integrating movement into family routines, demonstrating perseverance, and making activity enjoyable, parents can inspire lifelong healthy habits in their children.

Sources:

¹ ”Impact of parents' physical activity on preschool children's physical activity: a cross-sectional study.” Xu C, Quan M, Zhang H, Zhou C, Chen P (2018).

https://pmc.ncbi.nlm.nih.gov/articles/PMC5833469/ 

² "Design-Led Intervention to Reduce Sedentary Behavior in Young People" Shin H, Nwankwo F, Al-Habaibeh A (2022).

https://www.sciencedirect.com/science/article/pii/S2405872622000491