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Simple Steps to Raising Healthier Kids

Being a mom is a fantastic adventure, but let's be honest, it can also be challenging. Between the endless tasks, the emotional rollercoaster, and the constant "Mommy, Mommy, Mommy," it's easy to lose sight of yourself. But here's the secret weapon you might overlook: your fitness is a powerful tool for raising healthy and happy kids.

Think of it this way: When you work out, you're not just taking care of yourself; you're setting the stage for a lifetime of healthy habits for your children. They see you prioritizing your health, sweating it out, and radiating confidence and that message is loud and clear. Healthy moms inspire healthy kids and build healthy societies.

Here's how your commitment to taking care of yourself can ripple outwards and create a wave of well-being for your family and beyond. While we categorize these by the ages of motherhood, they really apply to all moms. So let’s dive into simple steps to raising healthier kids.

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NEWBORN MAMA: Walking & Vitamin D Boosts

Did you know that sunshine and natural landscapes have been proven to accelerate mental and emotional recovery from stress? Our bodies naturally produce Vitamin D when exposed to sunlight. This sunshine vitamin is crucial in many bodily functions, including regulating mood.

Vitamin D is linked to the production of serotonin, a neurotransmitter that plays a key role in mood regulation. When serotonin levels are low, feelings of sadness, anxiety, and fatigue can creep in. But sunshine exposure helps boost Vitamin D production, which can naturally increase serotonin levels, leading to a happier, more positive outlook. This works for moms and kiddos alike.

Walking is an excellent way to incorporate movement into your daily life while also getting that boost of Vitamin D. Try walking with friends, family, and neighbors; this social support is crucial during this stage of motherhood. You can walk with a stroller, baby-wearing, or alone if you have a trusted companion or partner to watch the baby.

Walking outside does not need to focus on time, power walking, or intensity. Instead, it reminds the body of its natural ability to take one step after another. The goal is to move forward physically and mentally at a comfortable pace.


STROLLER MAMA: Monkey See, Monkey Do

Your little ones are always watching you, and you want them to have healthy habits, right? Well, telling your kids to move more is one thing, but it's even better if you show them what that means. Seeing you exercise sends a powerful message to your little ones. Health and wellness should be addressed daily. Show them the way and incorporate them into your fitness program. By seeing you move more, they will also want to join in, helping them establish an active lifestyle for themselves.

If you have stroller-age kiddos, consider our Stroller Strides and Stroller Barre programs. Our stroller-friendly workouts incorporate activities for the cognitive development of the kiddos, while moms experience a total-body workout designed specifically for motherhood.

TODDLER MAMA: Temper Control

We all know the feeling: a meltdown brewing, frustration bubbling over, and maybe a raised voice you instantly regret. But here's the thing—you are absolutely not alone! Motherhood is a beautiful whirlwind but can also be unpredictable and downright overwhelming. Challenging moments, chaos, and a temporary loss of control? Totally expected!

The good news? Studies show that positively releasing energy - like through regular exercise - is a great way to navigate these challenging moments. When you exercise, your body releases a flood of feel-good chemicals like endorphins. These natural mood boosters have a powerful effect, reducing stress hormones and making you happier and more relaxed. Think of it as a natural stress-relief button you can press any time!

If you need a quick pick-me-up during nap time, try our free FIT4MOM On Demand Mama & Me Collection. This collection features workouts you can do with and without your kiddos. Best part? It’s free.

PRE-SCHOOL MAMA: Monkey Hear, Monkey Say (and think...)

Do you speak to yourself in kind words? It’s impossible to parent joyfully if you are down on yourself. Fitness and movement can boost your endorphin levels, making you happier about life and yourself. Movement can make a mom feel stronger, more confident, resilient, and powerful. Hearing you speak well about yourself and share self-love with yourself will encourage your children to do the same.

Exercise isn't just about physical benefits; it's a conversation with your body. As you move and feel stronger, it's natural to start celebrating your accomplishments. This positive self-talk spills over into other areas of your life, including motherhood. When you speak kindly to yourself, your children hear it, too. You become a role model for self-care and self-love, inspiring them to embrace their own strengths and build confidence from a young age.


SCHOOL-AGE MAMA: Fight Mommy Brain

Exercise helps enhance your memory and increases cognitive repair. Movement encourages the production of the chemicals that affect the growth and health of new blood vessels and cells in the brain. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't.

Studies have shown that regular exercise can significantly improve memory function and cognitive performance in adults. This means you'll be better at remembering appointments, grocery lists, and maybe even where you put down your phone (hallelujah!).

OLDER SCHOOL AGE MAMA: Include the Kiddos

If all of these amazing attributes to movement happen for moms, don’t you think they happen for kiddos too? Don’t keep the secret to a healthy life to yourself. Instead, share the wealth by involving your kids in your movement plans. In fact, we have a lot of resources to help you do just that! Check out:

By taking care of yourself through movement, you become a role model for your children, inspiring them to embrace healthy habits from a young age. Whether it's soaking up Vitamin D with your newborn, incorporating them into your stroller workouts, or finding a way to release stress through exercise, every step you take ripples outwards, creating a wave of well-being for your family and beyond. So lace up your sneakers, embrace the sunshine, and remember, mama, you are strong, capable, and an inspiration!


Check out these blogs to get ready to jumpstart your fitness journey!


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As a certified Prenatal and Postnatal Fitness professional, you'll enhance your career and profoundly impact the lives of expectant and new mothers. Elevate your skills, transform lives, and embark on a fulfilling career where you can merge your passion for fitness with the joy of supporting women through one of life's most remarkable experiences.

Register here to receive more information on prenatal & postnatal fitness myths, our programs, and how you can become more involved with FIT4MOM.

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