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Raising healthy, active kids: 6 tips for family fitness

11 Oct 2013  Posted by Samantha Clayton, 

Raising healthy, active kids: 6 tips for family fitness | Herbalife fitness advice

Whether you want to raise superstar athletes or just emphasize the importance of physical fitness in order to raise healthy, active kids, it’s never too late to get started on a family fitness journey!

There’s never been a better time to get active with your family! If you’re looking to change your children’s current lifestyle and make healthier choices, then I have six great tips that may help you get or stay on a path to raising healthy, active kids. An active lifestyle is a great family goal that can be achieved with a few creative changes.

Active kids tip 1: Talk to your child’s physician

I always advise that you talk to your child’s pediatrician about what kind of fitness is right for your child—especially if it’s a drastic lifestyle change. The words ‘active’ and ‘kids’ used to go hand in hand, but in today’s modern world, many kids hardly ever run around or play sports. Going from complete inactivity to a sudden active lifestyle can be a shock to the system. All changes in physical activity should be gradual. Checking your kids’ health before making any lifestyle changes should be the first step to achieving your family’s fitness goals.

Active kids tip 2: Create a routine

The best way to get going on your family fitness journey is to write out a schedule and pick two activity days per week. Consider planning outdoor activities such as hikesbike rides or sports to make it feel less like a duty and more like playtime. The more you can involve your kids in the planning process, the more enthusiastic they will be about the change.

Active kids tip 3: Embrace modern technology

If you have children that reliant on modern technology such as computers, video games, and tablets, you might face a full-blown rebellion if you try to swap gadgets for family fitness time. Instead, you can embrace modern technology and ease into an active lifestyle with fitness games and challenges. There are many dance, fitness and activity games available that combine technology with simple tasks to help entertain kids into getting active. This tip shouldn’t take away from traditional outdoor activities, but it’s a step in the right direction.

Active kids tip 4: Go back to basics and keep it simple

Remember how much fun it was play a simple game of catch with your friends when you were younger? As you move towards more traditional fitness-based activities, focus on fun coordination and body awareness moves. Kids have developing nervous systems and would benefit greatly from engaging both small and large motor skills.  These activities include kicking, catching and hopping, and they could feel more like a game rather than fitness.

Active kids tip 5: Be smart about fitness

Children get so many ideas of what think they can do. Your child may see an photos in the media of other kids lifting heavy weights. In reality, it’s not a good idea for children to be doing heavy lifting. There are differing opinions on the correct age that children should start lifting weights, and it’s a decision that should be discussed with your child’s physician.  I believe doing exercises that use your body weight are a perfect way to build strength for kids and adults. I started my weights program at the age of 15. My husband started using weights at the age of 17, and we’ve both been successful in the fitness world. My children will be well into their teens before they touch a weight. Until then, they’re going to have fun with squats, pushups and playing on the monkey bars!

Active kids tip 6: Lead by example

The greatest gift you can give your children is to lead by example by practicing healthy habits. Try popping in a fitness DVD or follow a fitness routine on the computer to set an active example. If your young children want to join in, you should let them! Just make sure they stay away from the equipment, especially weight machines and treadmills. A fall on a moving treadmill can cause permanent scarring and burns (I know this from personal experience – you don’t need to make the same mistake!).


We can all make healthier choices to lead our children down an active lifestyle path.  If you keep it activity fun, you can set them up for a lifetime of being active. However, if you do it with force, they may build a negative opinion of exercise forever.

Of course, there is no such thing as universal parenting advice. The six tips above are ones I use in my home and recommend to other families with great success, but make sure to experiment with different activities so you can find the ones that your whole family will enjoy doing together.

In my household, the only downside to raising healthy, active kids is that they are now better than me in sports! I’ve had to get used to being out-tackled by a 9-year-old, out-played by a 7-year-old in basketball, and out-danced by all of them! I think it’s a pretty awesome problem to have; now I will have more motivation to get stronger and faster as I age.

I wish you luck on your personal family fitness journey and ask that you share your tips with me in the comments section. I’m always looking for new ideas to keep my four kids active, and would love to hear what you have to say!

Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.


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