At Clarah, we recognize the profound influence early experiences and discussions about fitness can have on children.

Kaitlin Gregg Goodman, a former professional distance runner, running coach, and now a marketing and business development manager at GlobalStem, understands the value of these early experiences well.

She introduces her 2-year-old son to fitness by emphasizing that running is something she enjoys for her health and well-being, not a duty.

Gregg Goodman’s approach aligns with a growing movement among parents and experts to nurture a positive relationship with exercise from a young age. Deborah Glasofer, an associate professor of Clinical Medical Psychology at Columbia University, states,

“Our social and family networks can significantly shape our views on body image and exercise.”

The Value of Positive Language and Actions

Children are highly perceptive, absorbing attitudes and behaviors from their surroundings.

Negative comments about body image or exercise can significantly impact their self-esteem. “Children are sponges,” says Glasofer.

“Disparaging language about appearance or unhealthy views on exercise should alert parents to be mindful of their influence.”

Experts suggest the following ways for parents to cultivate a healthy attitude toward fitness in their children:

Emphasize What the Body Can Do

Instead of focusing on appearance, highlight what the body can achieve. Family therapist Mary Beth Somich advises parents to discuss their children’s strengths and abilities. “Encourage children to appreciate what their bodies can do, rather than how they look,” she says.

Make Physical Activity Fun

Exercise doesn’t have to be strenuous to be beneficial. Introduce enjoyable activities that keep kids moving, such as nature walks, park play, sports, dance parties, yoga, and gardening. These activities can turn exercise into a fun and bonding experience rather than a chore.

Avoid Making Exercise an Obligation

Framing exercise as a choice rather than a requirement can help develop a positive relationship with it. “Reframe the language around exercise by saying, ‘I choose to work out today,’ instead of ‘I have to work out today,’” suggests Somich. This empowers children, helping them feel in control of their physical activities.

Separate Food from Exercise

Avoid linking fitness and nutrition in ways that promote unhealthy attitudes toward food. Statements like “I earned this dessert because I worked out” can create the idea that one must earn the right to enjoy foods.

Glasofer advises against pairing eating and exercise, emphasizing that both have their benefits. Somich also suggests not labeling foods as “good” or “bad,” promoting a balanced diet with a variety of foods.

Gregg Goodman is mindful of how she talks about food and exercise around her son, framing food as refueling the body after activity rather than a reward for exercise.

Promote Body Neutrality

Body neutrality can be as valuable as body positivity. Somich advises using positive or neutral language about body image and avoiding negative comments.

Modeling a healthy attitude doesn’t require constant positive affirmations about appearance but focuses on eliminating negative talk.

Actions Speak Louder Than Words

Children often mimic their parents’ attitudes and behaviors. Glasofer notes that actions like constantly checking fitness trackers, scrolling through workout routines on social media, or prioritizing exercise over family activities can send strong messages to children. “Body image concerns can be unconsciously projected onto children,” says Somich. Self-reflection on the behaviors and language parents use around their kids is crucial in promoting a healthy body image.

Conclusion

At Clarah, we believe fostering a positive relationship with fitness from a young age is crucial for children’s physical and mental well-being.

Using empowering language, making physical activity enjoyable, and separating exercise from food can help parents lay a foundation for lifelong healthy habits.

Remember, it’s not just what you say, but also what you do. Modeling positive behaviors and attitudes can have a lasting impact on your children.