Raising Active Kids: 7 Habits of Active Families
Some kids seem to bounce off the walls all day. Others would happily stay on the sofa with a tablet until bedtime. Most are somewhere in between, and most parents worry at some point that their child is not moving enough. Raising active kids is not about signing them up for every club going or forcing them to run laps. It is about building a home where moving is normal, fun and part of everyday life. Here are the habits I have seen work for families, starting with the one that matters most: you.
Raising active kids starts with what they see
Children learn by copying. If they see you walk to the shops, take the stairs, play football in the park or head off to a class, they learn that being active is just what grown-ups do. If they only ever hear you say “I am too tired” or “I hate exercise”, they learn that too.
You do not need to be super fit. You just need to be visibly active. Talk about it in a positive way: “I am going to my class because it makes me feel strong”, not “I have to go and burn off that pizza”.
Know the target, then forget about counting
It helps to know what the NHS recommends. Children and young people aged 5 to 18 should aim for an average of at least 60 minutes of moderate or vigorous activity a day across the week, with a variety of activities and some that strengthen muscles and bones. I have written a full breakdown, including under 5s, in how much exercise do children need.
But please do not turn your child’s life into a spreadsheet. The goal is a lifelong love of moving, not a step count.
Seven habits of active families
- Make active the default for short trips. Walk, scoot or cycle to school, to the shops or to a friend’s house when you can. It removes the need to “find time” for exercise.
- Let them try lots of things. Swimming, football, dance, martial arts, climbing, gymnastics. The NHS recommends a variety of activities, and kids are more likely to stick with something they chose.
- Praise effort, not talent. “You kept going on that hill” builds more confidence than “you are the fastest”.
- Keep outdoor time in the diary. A regular weekend walk, park trip or family bike ride. My guide to active weekends with kids around Archway has local ideas.
- Have an indoor plan for wet days. A box of skipping ropes, balloons and a few simple games means rain does not mean screens all afternoon.
- Use screens as a nudge, not an enemy. Dance videos, active games and “move at every episode break” rules can all help. The NHS also asks us to break up long periods of sitting.
- Do not use exercise as a punishment. “Go and run round the garden because you were naughty” teaches kids that moving is a bad thing.
Free and low-cost ideas to get started
The NHS Healthier Families activities page is a great free resource. It includes 10 Minute Shake Up games, indoor activity ideas and an A to Z of sports. It also mentions junior parkrun, a free 2km event every Sunday that children can walk, jog or run.
Locally, North London is full of green space for families. Parks, woods and old railway paths are perfect for walking, scooting and exploring, and none of them cost a penny.
When your child is not interested
Some children just do not enjoy sport, and that is OK. Being active is much bigger than team games. Try:
- Dancing in the kitchen while dinner cooks.
- Den building, tree climbing or a scavenger hunt in the park.
- Walking the dog, or a neighbour’s dog.
- Helping with active jobs like gardening or carrying the shopping.
If your child has a health condition, disability, or you are worried about their weight, coordination or development, speak to your GP or health visitor. The NHS guidelines have specific advice for disabled children and young people.
Where a small-group class fits
The single most useful thing you can do for an active family is look after your own fitness. It gives your kids the example, and it gives you the energy to keep up with them. SYP Bootcamp is designed for parents: 45 minutes, a maximum of 10 people, indoors in Archway and beginner friendly. You can see this week’s class times on the booking page.
FAQs
How do I get my child to be more active?
Make it part of everyday life: walk or scoot to school, play together outdoors, and let them try different activities until they find one they enjoy. Being active yourself is one of the best ways to encourage them.
Why is it important for children to be active?
The NHS Healthier Families site lists benefits such as stronger muscles and bones, better fitness, better sleep, improved mood, confidence and social skills, and better concentration.
What if my child hates sport?
That is fine. Activity does not have to mean sport. Dancing, climbing, walking, cycling, swimming and active play all count. Focus on what they enjoy rather than what you think they should do.
Book your first class
Show your kids that being active is part of normal life by making time for yourself. Try a class for £15 at the SYP Bootcamp booking page and tap “Book my £15 class”, or call or WhatsApp me on 07301 512215. If you are a mum who would rather have a coach all to yourself, have a look at personal training for women in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
