Fitness
5 Healthy ways to talk about fitness around your kids: Create ‘a sense of empowerment’
When it comes to modeling ideas around healthy fitness for her two-year-old son, running coach and former pro distance runner Kaitlin Gregg Goodman is careful about how she frames her own passion for the sport: that it’s something she does for pleasure.
“I want him to really think––and know––it’s something I do for fun, for health, something we do for ourselves. Not something I have to do,” she tells Fortune, but something she gets to do.
She, like so many other adults, understands that relationships with exercise can be complex, and often negative. That’s why Gregg Goodman is starting early with positivity around the topic with her son, and why experts advise other parents to do the same.
“When it comes to body image and exercise, our social and family network can be either a protective factor or a risk factor,” says Deborah Glasofer, associate professor of clinical medical psychology in psychiatry at the Columbia Department of Psychiatry.
This can start at a young age, she says.
“Children are sponges,” Glasofer tells Fortune. “If you hear your child use disparaging language about their appearance or express unhealthy ideas about exercise, that should ring an alarm in your mind to be mindful of your potential role in that.”
Below, experts weigh in on how your words and actions around fitness can impact impressionable kids in your life, at any age—and how to promote a positive relationship with exercise.
Focus on what your body can do
Our bodies do a lot for us every day, but that can get lost when we’re stressed about appearance and not feeling our greatest.
Licensed family therapist Mary Beth Somich says it’s important for parents to use language that encourages their children—and themselves—–to focus on what their body can do, versus how it looks.
“Parents can help their children develop a healthy appreciation for their bodies by discussing the strengths and abilities their child possesses,” she tells Fortune.
Show your kids that being active can be fun
Physical activity doesn’t have to be grueling and challenging all the time. Even light exercise is beneficial for your mental and physical health.
And parents can do a variety of activities with their kids to bond and stay moving—many of which might not even feel like exercise.
“Outdoor adventures like nature walks or time at the park, sports, dance parties, yoga, stretching, gardening. The options are endless,” Somich says.
Glasofer agrees, and says “fun” is in the eye of the beholder, meaning it’s worth it to try different activities together to see what works what you both enjoy best.
“Leaning into the fun can make it less of a chore,” she says, which is what stops many people from wanting to exercise in the first place.
Avoid framing exercise as an obligation
Exercise is great for health and longevity reasons, but framing it as an obligation can lead to a negative relationship with it.
“It is helpful to reframe the language used around exercise by saying, ‘I choose to work out today’ rather than ‘I have to work out today,’” Somich says. “This creates a sense of empowerment.”
Giving children the choice to do an activity also gives them control, which is a key part of developmentgrowing up, according to PennState Extension.
Remember food isn’t ‘earned’
Fitness and nutrition are intertwined—and saying things like you earned the dessert you ordered because you worked out can make your child believe they don’t deserve to eat the food they enjoy without working for it, too, says Glasofer.
“Unfortunately, eating and exercise are often paired, and there isn’t any great reason for this,” she says. “No matter your eating habits, exercise has benefits psychologically and physically.”
Somich also stresses the importance of not labeling foods as “good” or “bad” around children—or even for yourself. Instead, acknowledge that healthy eating includes a variety of foods in moderation.
Gregg Goodman says she pays close attention to how she words ideas related to food and exercise around her son.
“I make sure I’m not using language like, ‘This food is a reward for running,’” she says. She instead says her food is refueling her body after a hard effort.
Body neutrality can be just as beneficial as body positivity
It’s not always easy to like what we see in the mirror. But Somich says you don’t have to praise your appearance to make a positive impact on your kids.
“Parents can use positive or neutral language, avoiding negative or shameful body-focused discussions,” she says.
Modeling positive outlooks and behaviors doesn’t have to include positive talk we don’t agree with, Somich says. It’s more about making sure the negative talk isn’t present.
It’s not just what you say
Finally, remember that children pick up on your attitudes more than you may think, suggests Glasofer.
“Sometimes actions are worth a thousand words,” she says.
And most actions don’t go unnoticed by even the youngest members of a family—including things like scrolling on social media, looking at different workout routines, checking your fitness tracker incessantly, or choosing to do a second workout instead of a family activity.
“Body image concerns are easily projected onto children unconsciously,” says Somich, “which is why it is so important to self-reflect on the language and behaviors that you are modeling or the messaging you are promoting to your children.”
Exercise Specialist Sam Walther, left, and Health & Wellness Center Director Louie Haer pose for a photo at the WVU Medicine Health & Wellness Center at Camden Clark Medical Center during recent 35th anniversary celebrations for the facility. (Photo Provided)
Jessie McBurney, certified athletic trainer and exercise specialist, is pictured with free snacks given out this week as part of the WVU Medicine Health & Wellness Center at Camden Clark Medical Center’s 35th anniversary celebration. (Photo Provided)
The WVU Medicine Health & Wellness Center at Camden Clark Medical Center is celebrating its 35th anniversary this month. Pictured are, from left, Director Louie Haer, Front Desk Coordinator Andrea Grimm and Front Desk Facilitator Judy Groff. (Photo Provided)
- The WVU Medicine Health & Wellness Center at Camden Clark Medical Center is celebrating its 35th anniversary this month. Pictured are, from left, Director Louie Haer, Front Desk Coordinator Andrea Grimm and Front Desk Facilitator Judy Groff. (Photo Provided)
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- Jessie McBurney, certified athletic trainer and exercise specialist, is pictured with free snacks given out this week as part of the WVU Medicine Health & Wellness Center at Camden Clark Medical Center’s 35th anniversary celebration. (Photo Provided)
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- Exercise Specialist Sam Walther, left, and Health & Wellness Center Director Louie Haer pose for a photo at the WVU Medicine Health & Wellness Center at Camden Clark Medical Center during recent 35th anniversary celebrations for the facility. (Photo Provided)
PARKERSBURG — The WVU Medicine Health & Wellness Center at Camden Clark Medical Center is celebrating its 35th anniversary this month.
Since June 5, 1989, the Health & Wellness Center has provided a full-service fitness facility with amenities to Mid-Ohio Valley communities. Over that time, the center has evolved and adapted to the needs of its members and patients of Camden Clark.
The Health & Wellness Center offers educated, certified and experienced fitness professionals available to guide individuals in all stages of their wellness journeys, according to a release from Camden Clark. The medically based fitness model was adopted to assist individuals in managing their overall health and wellness, rather than a sole focus on fitness.
Amenities include state-of-the-art equipment; group fitness classes; pool areas; a sauna and steam room; basketball, racquetball and pickleball areas; and more. The Health & Wellness Center also offers several clinically integrated programs to ensure the continuity of care for Camden Clark patients.
As part of its anniversary celebrations this week, guests could enjoy an 80’s theme and decorations, a selfie photo booth, free healthy snacks and giveaways. Health & Wellness Center memberships are also being offered for $35 for the first month throughout the month of June. More information is available online at https://wvumedicine.org/camden-clark-health-wellness/.
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FOR THE MERRILL FOTO NEWS
As part of Move More Month, a fitness expert with Aspirus Health provided tips on how to overcome challenges related to exercise.
“In today’s fast-paced world, finding time for exercise can seem daunting, as highlighted by the Centers for Disease Control and Prevention’s (CDC) findings that only 24% of adults meet the Physical Activity Guidelines for Americans,” Aspirus said in a release. “However, Aspirus La Vita Fitness Center Supervisor Sydney Renik believes that incorporating physical activity into our daily lives is not only possible, but also essential for our overall well-being.
“Fitness affects all aspects of life,” Renik said. “People who work out are often more social and mentally healthier because they feel better about themselves.”
Renik acknowledges the challenges individuals face and offers practical advice to overcome them.
Duration of physical activity: Renik encourages rethinking the traditional approach of long workout sessions and highlights that even a few minutes of activity scattered throughout the day can make a significant difference.
“For people of all abilities, we can fit things in throughout the day; even if it’s just a couple of minutes here and there, that’s still really good,” Renik said, emphasizing the value of consistency over duration.
Physical limitations: Instead of focusing on limitations, Renik advises finding movements that can be done. For instance, for those confined to a seated position, she suggests exercises that promote strength and flexibility and can be performed from a chair.
Lack of accountability: One of the key obstacles to maintaining a fitness routine is accountability. Renik recommends finding a workout partner or working with a trainer to stay motivated and on track.
“Knowing that someone else’s time is at stake, too, not just your own, makes a big difference in showing up,” she said.
Social comparison: Everyone has varying fitness levels and starts from a different place, Aspirus noted.
“Wherever you’re starting is okay,” Renik said. “Getting where you need to go may take longer or go quicker than somebody else, but everybody’s fitness journey is different. You just have to get started and you’ll be well on your way.”
Aspirus said Renik’s insights underscore the significance of regular exercise in a healthy lifestyle.
“Despite the challenges, making fitness a priority is a rewarding practice that positively impacts overall health,” Aspirus said.
“Not every workout is going to be a good one,” Renik said. “It’s important to have a positive mindset and remember that not every day is a good day, but that’s part of the journey.”
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