True Cellular Formulas Team - January 09, 2024

Exercising with Kids

A Positive Impact


In today’s fast-paced world, the importance of maintaining an active lifestyle is more crucial than ever, especially for families. Physical activity is not just about personal health; it’s a powerful tool for shaping the habits and attitudes of the younger generation. Did you know that children who observe their parents engaging in regular physical activity are more likely to adopt similar habits? This blog explores the multifaceted benefits of exercising in front of your kids, emphasizing how it goes beyond physical health to encompass mental well-being, educational opportunities, and family bonding.

The Power of Role Modeling

Role modeling plays a pivotal role in how children perceive and adopt behaviors, and this is particularly true for health and fitness habits.[1] When parents actively engage in regular physical activities, they don’t just improve their own health; they set a living example for their children to follow. This demonstration of commitment to health and fitness instills a similar mindset in children, often leading them to mirror these positive behaviors. By simply incorporating exercise into your daily routine, you are sending a powerful message to your children about the value of health and self-care. It’s about showing, not just telling, that physical activity is a vital part of life.

Physical Health Benefits for Children

The physical health benefits of regular activity for children are extensive and well-documented.[2] Engaging in physical exercise from a young age helps children develop stronger muscles and bones, enhances their cardiovascular fitness, and decreases the risk of numerous health issues, such as obesity and type 2 diabetes.[2,3] Children who are physically active tend to have lower body fat and stronger muscles.[4] Furthermore, engaging in activities such as sports can improve motor skills and even contribute to better sleep patterns. When parents exercise in front of their children, they not only advocate for these health benefits but also actively contribute to their children's physical development.

Mental and Emotional Well-being

The impact of physical activity extends far beyond the physical realm, particularly in the context of mental and emotional health. Studies have shown that regular physical activity can significantly reduce symptoms of depression and anxiety in children.[5] It's also linked with improved self-esteem and academic performance.[6] The endorphins released during exercise act as natural mood lifters, which can be particularly beneficial for children navigating the challenges of growing up. By exercising in front of their children, parents can help them understand and experience the mental and emotional relief that physical activity provides. It becomes a valuable tool for children to manage stress and maintain a positive outlook on life.

Encouraging a Love for Physical Activity

Cultivating a love for physical activity in children is crucial for their long-term health. It’s important to demonstrate that exercise can be enjoyable and varied. Parents can introduce their children to different forms of physical activity, from traditional sports to dance, hiking, or even playful activities like tag. The key is to make these activities fun and engaging, rather than a chore. Family bike rides, weekend hikes, or playing a sport together not only serve as exercise but also as enjoyable family activities. When children associate physical activity with fun and family time, they’re more likely to continue being active throughout their lives.

Building Long-Term Healthy Habits

The habits formed in childhood often set the foundation for adulthood.[7] Regular exposure to a physically active lifestyle can instill long-lasting healthy habits in children. This early adoption of a healthy lifestyle can have a profound impact on their future, including a reduced risk of chronic diseases and an overall increase in quality of life. Health professionals emphasize the importance of incorporating physical activity into daily routines, and when children see their parents making it a priority, they learn to do the same. By being active in front of their children, parents are not just taking care of their current well-being, but are also paving the way for their children’s healthy future.

Strengthening Family Bonds Through Activity

Exercising together as a family is more than just a way to stay healthy; it’s a powerful bonding experience. Shared physical activities can strengthen relationships and foster a sense of teamwork and mutual support.[8] Whether it’s a weekend family hike, a game of soccer in the backyard, or a group yoga session, these activities provide a platform for families to connect, communicate, and collaborate. It also offers an opportunity for parents and children to motivate each other, celebrate achievements, and share moments of joy and laughter. In a world where digital distractions are rampant, these shared physical activities can become cherished family time, creating lasting memories and strengthening emotional bonds.

Educational Opportunities in Physical Activity

Beyond the physical and emotional benefits, physical activity offers a myriad of educational opportunities for children. It teaches them about discipline, dedication, and the value of hard work. Participating in sports and physical activities can also instill important life skills such as teamwork, leadership, and resilience. Parents can use these activities to discuss the importance of setting goals, dealing with setbacks, and the satisfaction of achieving personal bests. These lessons are invaluable and extend far beyond the field or gym, helping children navigate various aspects of their lives. By being physically active in front of their kids, parents can organically introduce these conversations and learnings, making the lessons more relatable and impactful.


The benefits of exercising in front of your kids are profound and far-reaching. Not only does it contribute to their physical and mental health, but it also fosters a love for activity, teaches valuable life lessons, and strengthens family bonds. As parents, you have the unique opportunity to be the primary role model in your child’s life. By incorporating physical activity into your daily routine and overcoming the common challenges, you set a powerful example for your children. It’s about creating a healthy, active, and connected family lifestyle that can lead to lifelong benefits. So, lace up those sneakers, have some fun, and take a step towards a healthier future for you and your children.

  1. Mahmood, Lubna et al. “The Influence of Parental Dietary Behaviors and Practices on Children's Eating Habits.” Nutrients vol. 13,4 1138. 30 Mar. 2021, doi:10.3390/nu13041138
  2. Boreham, C, and C Riddoch. “The physical activity, fitness and health of children.” Journal of sports sciences vol. 19,12 (2001): 915-29. doi:10.1080/026404101317108426
  3. Warburton, Darren E R et al. “Health benefits of physical activity: the evidence.” CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne vol. 174,6 (2006): 801-9. doi:10.1503/cmaj.051351
  4. “Preventing Childhood Obesity: 5 Things Families Can Do.” Centers for Disease Control and Prevention, 21 Nov. 2023, 
  5. Li, J., Zhou, X., Huang, Z. et al. Effect of exercise intervention on depression in children and adolescents: a systematic review and network meta-analysis. BMC Public Health 23, 1918 (2023).
  6. Tomporowski, Phillip D et al. “Exercise and Children's Intelligence, Cognition, and Academic Achievement.” Educational psychology review vol. 20,2 (2008): 111-131. doi:10.1007/s10648-007-9057-0
  7. Lioret, Sandrine et al. “Lifestyle Patterns Begin in Early Childhood, Persist and Are Socioeconomically Patterned, Confirming the Importance of Early Life Interventions.” Nutrients vol. 12,3 724. 9 Mar. 2020, doi:10.3390/nu12030724
  8. Thomas, Patricia A et al. “Family Relationships and Well-Being.” Innovation in aging vol. 1,3 (2017): igx025. doi:10.1093/geroni/igx025