Healthy Kids Become Healthy Adults

Recently, a study from the University of Adelaide caught my attention, as it perfectly aligns with the daily routine I’ve been practicing with my kids to keep them strong and healthy.

The Study: Long-Term Benefits of Youth Exercise

The study, conducted by researchers from the University of Adelaide and published in PLOS ONE, explored the long-term effects of recreational exercise patterns in adolescents and young adults. It revealed that consistent physical activity during these formative years leads to better health, mental health, and educational outcomes later in life.

According to the research, youth who regularly engage in exercise are less likely to experience chronic health conditions and mental health issues as they age. The study highlighted that the benefits are not just physical; regular exercise during adolescence also correlates with improved cognitive function and academic performance.

Integrating Exercise into Daily Life

As a parent and a personal trainer, I understand the challenges of keeping kids active, especially in today’s digital age. However, this study reinforces the importance of making exercise a regular part of our children’s lives. Here’s how we can do it:

  1. Lead by Example: Children often mimic their parents’ behaviours. By incorporating exercise into your daily routine, you set a positive example. Recently, I shared a daily exercise routine with a client that I practice with my own kids every night before bed. This routine includes core exercises like pull-ups, push-ups, planks, bridges, squats, and balance work, making it fun and engaging for children.
  2. Make It Fun: Exercise doesn’t have to be a chore. Turn physical activity into a game or a family challenge or simply add music! During our core routine, we turn on our speaker and play the kids’ favourite songs. This adds an element of fun and keeps everyone motivated. Activities like hiking, biking, or playing sports together can also be enjoyable and help foster a love for staying active.
  3. Encourage Participation: Involve your kids in your own workouts. Whether it’s a morning jog, yoga session, or a home workout, having your children join in can make the experience more enjoyable for everyone. It also shows them that exercise is a normal part of daily life.
  4. Set Goals Together: Setting achievable fitness goals can motivate children to stay active. For example, we are preparing to climb Mount Snowdon as a family in August. This exciting goal encourages us to go for regular walks, building up our stamina and strengthening our bond through shared experiences.
  5. Create a Routine: Consistency is key. Establish a regular exercise schedule that fits into your family’s daily routine. This could be a morning stretch, an evening walk, weekly clubs or a weekend sports activity.

The Social Element: Building Connections Through Exercise

In addition to the physical and mental benefits, regular exercise provides significant social advantages. Engaging in sports and physical activities allows children to make new friends and build social skills. Sports clubs and group activities create opportunities for kids to interact with peers, learn teamwork, and develop communication skills.

Moreover, exercising as a family deepens connections and strengthens relationships. Shared physical activities, like preparing for a family hike or participating in a weekend sports game, foster a sense of togetherness and mutual support. These experiences not only promote health but also enhance family bonds and create lasting memories.

Encouraging exercise habits in our children is not just about physical health; it’s about setting them up for a successful and healthy future. As the University of Adelaide study demonstrates, the benefits of regular physical activity during adolescence extend far beyond the immediate physical advantages. They lay the foundation for a healthier, happier, and more productive life.

For more tips on integrating exercise into your family’s routine or to discuss a personalised fitness plan, feel free to reach out.

Coach Joseph Webb.


Sources used in todays blog:

  • University of Adelaide. “Exercise habits in youth create better health outcomes for some.” ScienceDaily. ScienceDaily, 3 April 2024. <>.
  • Morgan, J. A., Bednarz, J. M., Semo, R., Clark, S. R., & Schubert, K. O. (2024). Long-term recreational exercise patterns in adolescents and young adults: Trajectory predictors and associations with health, mental-health, and educational outcomes. PLOS ONE, 19(3), e0284660.

For more details, check out the full study on PLOS ONE.

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