1 August, 2024

If you’re a parent, you’ll know that it can be difficult to make a child do something that they don’t want to do. It could be putting on their shoes, eating their vegetables, or taking a break from gaming.

The same can be said about exercise. Some children aren’t naturally sporty, which means playing football or running around might not appeal to them. However, children who don’t exercise often grow up to be adults who don’t exercise.  

This can be particularly concerning when you factor in the increased risk of breast cancer associated with unhealthy weight gain and lack of exercise. Studies have shown that being physically active can reduce your risk of breast cancer by around 20%. 

So, instead of trying to make children do something they don’t want to do, it’s important to frame exercise as something to enjoy. 

Breast Cancer UK sat down with mother-of-two, and personal trainer Maddy Biddulph for her insight on helping children be more active. 

“I think it’s a lot harder for parents to encourage their children to exercise now. There are more distractions, such as screens and digital devices, that I didn’t have when I was young,” says Maddy.

“Physical education (PE) is part of the school curriculum but if you’re not naturally sporty like I wasn’t, it can become a class you dread, because it just makes you feel like you’re not very good at anything.  

“For me, I didn’t really enjoy PE because I never found a sport I was very good at. Luckily, I grew up in a household where it was normal to be active. My parents would take my brothers Matt and Jonny, sister Rosie and I out for long bike rides and walks. We would also swim every Sunday with my mum Kathy and dad Michael together. This made exercise feel like part of our lifestyle rather than something we were forced to do..  

“I’m proud to say that I’ve been able to do the same for my eight-year-old Daphne and six-year-old Esther. Daphne is obsessed with skipping and both she and Esther love joining in with my workouts. As soon as they see me roll my mat out, they both grab theirs, too.”

If you want to help get your kids into exercise, here are my top tips:

1. Connect the dots

“As adults we know about the benefits of exercise for overall health, but this might not necessarily be the case with children, which is why it’s important to talk to them. It helps them to connect the dots.

“Children (and adults!) often don’t like being told what to do, but they do like being taught! I always talk to my daughters and explain the benefits of exercise so that they understand the value of doing it. I make sure that they understand it’s important to work out to be strong so they can do all the things they want to do. We also talk about physical activity being a great way to look after our mental wellbeing.”

2. Make exercise fun

“Parents will know that children are more likely to do something if they find it fun. So rather than forcing them to move their bodies, find an exercise they enjoy and they will feel empowered.

“My oldest daughter Daphne is very clever, but she is also a bit of an overthinker and prone to worrying. I’ve explained to her that emotion is just Energy in motion – E-motion. So exercising can move that emotion, good or bad, through the body, and release it. That’s where skipping has been great for Daphne. Whenever she is feeling a bit worried or cross, I tell her to grab her skipping rope. Now she just does it instinctively, and is so proud of herself when she skips for longer than the last time.

“She’ll run over to me and tell me how many skips she managed, then show me her muscles and say: ‘Mum, look how strong I am’.

3. Try different sports

“Some people know what they want to be from an early age, but for many of us, it takes some time to figure it out. The same goes for children with sports. It’s quite rare that a child will love the first sport that you introduce them to, especially, when they find it challenging.

“That’s why it’s important to expose children to as many different sports as possible. Whether that be football, cycling, skateboarding, martial arts or gymnastics.

“The sense of achievement in sports comes from overcoming challenges, and that’s very important for a child’s development. However, it’s equally as important to let them know that they don’t have to stick to just one sport, and that the more they try, the more likely it is that they’ll find one they like.”

4. Give them the tools 

“It’s not surprising kids gravitate towards video games and screens when so many adults are constantly attached to their phones. It’s just a case of offering something a bit different, and encouraging children to try something that involves moving their bodies. Sitting still and staring at a device for hours on end is so bad for physical and mental health.

“I’m lucky that I’ve got space in my garden for a trampoline, which my daughters absolutely love. But I’ve also got the kids their own exercise mats and some resistance bands so they can join in when I’m hosting my online exercise classes. They love having their own workout equipment, and it’s normal for them to see mummy exercising, which I think has a really positive impact on the way they view physical fitness. Kids copy their parents, so the more they see exercise as normal and part of your lifestyle, the more they will integrate it into their lives and continue that healthy habit into adulthood.”

5. Be a role model

“I was fortunate enough to come from an active family. My siblings and I did a lot of outdoor exercise with our parents, which we all really enjoyed.. When you’re a child, it’s important that your parents role model a healthy lifestyle, as then it is just something normal that you are more likely to do. I didn’t get all of the encouragement that I needed to be active at school, but my parents definitely made up for it at home. I’m really grateful to them for that. 

“I know that my active lifestyle as a personal trainer has taught my daughters the importance of staying fit and healthy. They are always quoting back at me things I’ve said to them about the benefits of exercise! Even if your children don’t want to do the same exercise as you, just seeing you being active means they are more likely to find a sport of their own they enjoy”.

Struggling to encourage your children to be active? Download our Wellness Planner today! 

Follow Maddy on Instagram and check out her website for more tips on encouraging children to be active. 



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