Talking to kids about exercise can be challenging, especially if they see it as something they have to do. When exercise is positioned as a consequence or chore, kids may start to see it as a negative.

But the truth is, exercise offers so many benefits beyond physical health, including better mood, stress relief, and confidence in their own bodies. Exercise should be about joy, growth, and strength – not punishment.

Here’s how to shift the conversation to help kids see exercise as a positive and empowering part of life.

1. Talk About Exercise as “Movement for Fun”

Kids may think exercise has to look like drills or intense workouts. Instead, talk about it as movement and introduce it through play and enjoyable activities. Explain that exercise can be anything they enjoy that gets their body moving: dancing, playing tag, climbing at the playground, or even hopping on one foot!

You can even use language like “moving your body in fun ways” rather than “doing exercise” to make it feel more accessible and exciting.

For younger kids, joining in their favourite activities can help them see exercise as a fun shared experience rather than something they have to do on their own.

2. Explain the Emotional Benefits of Exercise

Helping children understand how movement can support their emotions is an excellent way to encourage a positive association with exercise. Share how exercise can help with:

Mood improvement: Explain that moving our bodies releases chemicals that help us feel happier and calmer. Let them know that exercise can help shake off a sad mood or help with frustration.
Stress relief: Tell kids that exercise can be a great way to release stress and calm down when they feel tense. This might mean stretching, bouncing on a trampoline, or running around the yard.
Managing anxiety: Movement gives our bodies and minds something to focus on, which can help with worries or nerves. Knowing they can take a “movement break” might give kids a tool for calming themselves in challenging situations.
Social confidence: Being physically active helps kids feel comfortable in their bodies, which can make them feel more confident in group settings, team activities, and even at school.

Kids who feel good about their bodies and have a positive outlet for stress are often better equipped to connect with others, respond appropriately in social situations, and develop strong friendships. When children feel confident in their body’s abilities, they’re more likely to join in with others, try new activities, and approach social situations with ease.

This body confidence directly leads to improved social participation opportunities, helping children feel capable and comfortable as they engage in group play, team sports, or even simple interactions at school and on the playground.

3. Separate Exercise from Consequences

It’s important that children don’t see exercise as a consequence or as a way to ‘make up for’ something they’ve done wrong. If exercise is used as a punishment, it can lead them to see it as a form of negative reinforcement rather than a positive experience.

Instead of saying: “If you don’t listen, you’ll have to run an extra lap,”

Try: “Let’s use this lap to build our energy and strength.”

This keeps exercise in a positive context.

When we use exercise in therapy sessions, we highlight that these activities are about feeling good, and growing stronger.

4. Encourage Kids to Feel Confident and Strong in Their Bodies

Exercise is a wonderful way for kids to feel comfortable and confident in their bodies. Talk to kids about how moving their bodies helps them feel stronger and in control, allowing them to feel capable and proud of their abilities.

For instance, you could say, “When we move our bodies, we learn how much we’re capable of, like climbing higher or running faster. It’s all about discovering what our amazing bodies can do!”

Framing exercise in this way helps kids build a healthy, confident relationship with their bodies, based on what they can do rather than how they look.

5. Highlight Strength, Comfort, and Body Awareness

If kids are interested in setting goals, help them choose goals that build strength and body awareness rather than focusing on appearance. Emphasise feeling good, gaining energy, or mastering a new skill like balance or flexibility. This approach encourages kids to appreciate their bodies for what they can do, building positive body confidence as they grow stronger and more capable.

Help children understand that not every movement or skill will come easily. By focusing on effort and exploration rather than just ‘getting it right,’ kids learn to be kind to themselves.

Praise their efforts like “I love how hard you’re trying!” or “Look at how strong you’re getting!” This teaches kids that exercise is about growth, not just performance, and that it’s okay to make mistakes along the way.

“We need to teach kids that exercise is about feeling strong, having fun, and building confidence – It’s not a punishment.”

6. Make Exercise a Shared Experience

Kids learn by example, so when they see you enjoying movement, they’re more likely to view exercise as something positive. Talk about how good you feel after a walk or a fun game, and invite them to join in different types of movement to discover what they love.

Take them to parks, kids classes at a gym or yoga studio or try new activities together at home – even walking to dog, together as a family. This way, exercise becomes a shared adventure, encouraging them to explore, find what they enjoy, and learn more about their own strengths. By framing exercise as a fun, shared experience, children can see it as a positive part of life for people of all ages.

7. Promote Social Play and Group Activities

Exercise doesn’t need to be a solitary activity. Encourage kids to engage in movement-based games with siblings, friends, or family members. Group games like tag, relay races, or dance-offs are fun ways to move, and they also allow children to practice cooperation, communication, and empathy. These social experiences help children navigate relationships, develop their own social competence, and feel connected to others.

When kids engage in team activities, they practice sharing ideas, taking turns, and following rules – all of which are foundational to social participation. Even a simple game of catch or kickball helps kids learn to engage with others in a supportive and collaborative way.

Exercise is more than movement – it’s a way for kids to explore their strengths, build confidence, and connect with others. By framing it as a fun, positive part of life, we empower kids to grow stronger, happier, and more socially connected. With a joyful approach to exercise, we’re helping children build the foundation for a lifetime of health, resilience, and meaningful connections.

From Punishment to Play: Reframing How Kids Feel About Exercise