Why Active Parents Lead to Active Families
The saying "actions speak louder than words" is especially true in parenting. When children see their parents valuing health and fitness, they’re much more likely to adopt these values themselves. Being active as a family offers countless benefits:
Role Modelling Healthy Habits: When children see you prioritising exercise, they’re more likely to consider it a natural, enjoyable part of life.
Creating Positive Associations: Making fitness fun and engaging helps children associate physical activity with quality family time.
Building Resilience and Discipline: By watching you set and work towards goals, your children learn the importance of commitment and perseverance.
Strengthening Family Bonds: Engaging in activities together teaches teamwork and communication, reinforcing family unity.
By leading through example, you’re not just getting your family active; you’re helping them build a healthier lifestyle that they’ll carry with them well into the future.
Step 1: Set Clear Family Goals
Every successful journey begins with a clear destination. Setting both personal and family goals gives everyone a sense of purpose and excitement. Here’s how to set goals that everyone can enjoy working towards:
Define Short-Term and Long-Term Goals
Having a mix of achievable short-term goals and inspiring long-term ones creates a balanced path forward.
Short-term goals could include:
Completing a weekly family walk or bike ride
Trying a new sport or fitness activity each month
Building up to three active days per week as a family
Long-term goals might include:
Completing a family fun run or charity walk together
Preparing for a weekend hiking adventure
Setting a goal of consistent activity each month with everyone involved
Tip: Make sure each family member has a goal that suits their age and ability. Younger kids may prefer shorter, more playful activities, while older kids and adults can handle more ambitious challenges. Age-appropriate goals keep everyone motivated and included.
Step 2: Lead by Example and Get Involved
The best way to encourage your family to be active is to lead the way yourself. Here’s how to make this approach effective and engaging:
Consistency is Key: Stick to a weekly routine where physical activity is non-negotiable. For instance, making mornings or evenings an active time helps everyone recognise that fitness is a priority.
Share Your Goals and Achievements: Talk to your family about why you enjoy staying active, whether it’s for health, fun, or stress relief. Sharing your goals and progress makes fitness more relatable and inspiring.
Model a Positive Attitude Toward Challenges: Show that fitness isn’t always easy, but it’s worth the effort. Demonstrate resilience, so your children learn that sticking with goals is part of the process.
Tip: If you’re excited about an upcoming event, such as a race or challenge, involve your family as cheerleaders or participants. It strengthens the sense of shared experience and encourages them to set goals of their own.
Step 3: Make Family Workouts Fun and Flexible
Fitness doesn’t have to mean structured workouts. In fact, fun and varied activities are the best way to keep everyone engaged. Here are some ideas to keep fitness light-hearted and enjoyable:
Family Circuit Training: Set up stations around the garden or living room with activities like star jumps, squats, and stretches. Rotate through each station for a playful, mini workout.
Scavenger Hunts and Obstacle Courses: Create a scavenger hunt or obstacle course in your garden or local park. Make each task or obstacle a fitness challenge, like doing 10 jumps before moving to the next clue.
Games and Sports: Get outside for a game of football, tag, or rounders. These activities keep everyone moving and make fitness feel like playtime.
Tip: Allow your children to choose activities regularly. Giving them a say makes them feel more involved and motivated to participate.
Step 4: Track Progress and Celebrate Milestones
Progress tracking is a fantastic way to keep everyone motivated, especially children who love seeing their achievements add up. Acknowledging efforts builds confidence and enthusiasm, so here are some simple ways to do it:
Family Fitness Journal: Keep a journal to note everyone’s accomplishments, such as completing a family walk or learning a new sport. This creates a record to look back on and feel proud of.
Visual Progress Chart: Use a calendar or whiteboard to track activity, adding stickers or stars each time a workout is completed. Seeing their progress displayed can be motivating for children.
Celebrate Achievements: Reward everyone’s hard work with non-food treats like a family outing, game night, or a movie. Rewards don’t have to be grand; they just need to reinforce the idea that progress is worth celebrating.
Tip: Make sure to celebrate the small wins. Recognising these achievements keeps everyone engaged and looking forward to the next challenge.
Step 5: Build Routine and Flexibility into Your Days
A fitness routine helps create consistency, but it’s also essential to stay flexible so fitness doesn’t feel like a chore. Here’s how to keep things structured yet adaptable:
Set Regular Activity Days: Designate specific days as family workout days, such as “Workout Wednesday” or “Family Fitness Friday.” Having set days makes activity part of the routine.
Incorporate Mini Workouts: Quick activities, like a 10-minute walk, some stretching, or a short burst of exercises during TV breaks, keep everyone moving without taking much time.
Adapt as Needed: If someone is tired or the day doesn’t go as planned, adapt the activity to match the family’s energy. Flexibility makes the fitness routine feel enjoyable, not rigid.
Tip: Lead by example here, too. Show your family that a balanced approach can include flexibility without losing sight of overall goals.
Step 6: Emphasise Healthy, Balanced Eating as Part of the Journey
Fitness and nutrition go hand in hand. Making nutrition a family priority is a powerful way to support your fitness goals, and involving the whole family makes it an engaging, educational experience:
Plan Meals Together: Let each family member choose healthy meals to cook each week. It teaches children about nutrition while helping them feel included in family decisions.
Explain the Basics: Use simple language to explain how protein, carbs, and fats help our bodies. Show your kids that food is fuel for all their activities.
Lead by Example: Model balanced eating habits and avoid restrictive labels around food, like “good” or “bad.” A balanced approach fosters a positive mindset around healthy eating.
Tip: Make cooking together part of the family routine. It’s a great way to spend time together while reinforcing your family’s healthy habits.
Lou’s Verdict
Being an active parent sets the foundation for an active family. Leading by example and setting clear, achievable goals helps your children see fitness as a normal, enjoyable part of life. When fitness is fun and focused on shared goals, you’re building habits that your family can carry forward together. This New Year, make the commitment to lead by example, set goals as a team, and celebrate every step of the journey.
Actionable Insights
Set Family Goals Together: Outline short-term and long-term fitness goals that the whole family can work toward.
Model Enthusiasm for Activity: Show your family that fitness is fun and rewarding by sharing your goals and excitement.
Track and Celebrate Progress: Keep a journal or chart to document milestones and celebrate each achievement.
Balance Routine with Flexibility: Stick to regular activity days, but allow room for change based on everyone’s needs.
Check Out Lou’s Coaching Plans: For more guidance on family fitness and goal-setting, take a look at my coaching plans here.
An active family is a healthy family. This New Year, inspire your loved ones to embrace fitness, work toward goals, and build a foundation of health that will benefit them for life.
