Lead By Example: How to Help Your Child Be More Active
As a physical therapist, I spend my days helping people move better, recover from injury, and reclaim their health. But when parents ask me, "How do I get my kids to be more active?" my answer usually starts with a question: "What does movement look like in your house?"
The latest research is clear: We aren't just raising our children, we are "modeling" their future health.
The Science of the "Multiplier Effect"
It has been a common view that healthy active parents often have healthy active children. But research supports this now more than ever. The Framingham Children’s Study is staggering. Children with two active parents are nearly 6 times more likely to be active themselves compared to children of inactive parents.
It isn't just about genetics; it’s about the environment. When your kids see you put on your running shoes or head to the gym, they aren't just seeing a chore—they are seeing a lifestyle choice. They internalize that movement is a non-negotiable part of a happy, healthy life. And seeing you go to the gym or for a run when you are just not feeling it, or there are other things you would rather do, sets up behavioral patterns. I know when my kids don’t feel like going to school, which is pretty common, it’s important they don’t immediately give in to those urgers. Instead, sometimes you have to just lace up your bootstraps and get it done even if you don’t feel like it. Because the long-term benefit outweighs the short-term annoyance. We’re not just building healthy exercises habits but healthy lifestyle habits.
The Stakes Have Never Been Higher
In our clinic, I am seeing a worrying trend: adult problems appearing in child bodies. With childhood obesity rates hitting roughly 21% in the US, we are seeing a rise in conditions that used to be rare in pediatrics:
- Early-onset Type 2 Diabetes: Nearly 1 in 3 adolescents now meet the criteria for prediabetes.
- Joint Pain and Wear and Tear: Excess weight puts premature stress on developing growth plates and joints.
- Fatty Liver Disease: Now the most common chronic liver condition in children.
The most sobering statistic? Eighty percent of teenagers living with obesity will continue to do so into adulthood. The patterns we set today are the tracks they will run on for the rest of their lives.
Ways to Start Today
You don’t have to be a marathon runner to make an impact.
- The 10% Rule: Studies show that for every extra minute of activity a mother does, her child’s activity levels jump by 10 percent. Every minute counts.
- Make it Social: Trade screen time for green time. A family walk or a game of backyard tag does more for their cardiovascular health (and your bond) than any app. As a family we ski together, we go to the gym together, we go on hikes together, we are just active together.
- Normalize Movement Snacks: Show your kids that exercise doesn't always happen in a gym. Stretch while watching a movie or take the stairs together. I often do 5-minute workouts with my kids when we are pressed for time. Every little bit helps build those habits.
The Bottom Line
As a physical therapist, I can treat a strained muscle or a stiff joint, but the best treatment for a child’s long-term health is a parent who leads by example.
Your movement is their blueprint. Let’s give them a great one to follow.
Dave Bearss, P.T., D.P.T., C.S.C.S., T.P.I., is a physical therapist who specializes in sports medicine and is a Certified Strength and Conditioning Specialist. He sees patients at the Campus Ridge Building, located on the campus of MyMichigan Medical Center Midland. To schedule an appointment, call the office at (989) 837-9100.
