My tips for raising healthy, fit kids

RosemaryM 17By Rosemary Marchese

Physiotherapist and mum of 3 fit kids

Raising healthy, fit kids

Don’t get me wrong. This is not a post advertising my kids as the next Olympic superstars, but they are pretty healthy and their fitness isn’t too bad either. So, how, as a working mum, do I keep it all balanced? I don’t. There’s no balance. It’s a ‘blend’ of life that works for us on any given day and this changes frequently as they get older.

My kids are now 10, 8 and 6 and they are active, and really busy. Yes, I’m proud of them and yes, they can drive me crazy sometimes! But here are some simple tips to help you get your kids on track to a healthier, fitter lifestyle. And when I say ‘fitter’, I’m not talking extreme, just active and healthy.


  1. Make sure they move every day! It doesn’t have to be a scheduled activity. Walk the dog together or take them to a park to run around and climb. Easy.
  1. Lead by example! You can’t expect fitness and health from the kids if you are getting more unfit and eating chocolate muffins for morning tea!
  1. Set boundaries with junk food. These days the kids go to parties and get more junk food than I have ever seen! So in my house we generally keep it fairly clean most of the week and then we have ‘Friday night treat night’ at our place. If we are home that might mean a treat with a home movie. If we are out, sure they can have dessert.
  1. Watch out for hidden nasties. Those crackers you think are harmless may be filled with chemicals and nasty oils that are highly processed. Those store muesli bars are often no better.
  1. Organise active play dates and other activities. I’m not saying don’t take them to the movies in the holidays but if you do that one day then perhaps think about a trip to somewhere more active, and perhaps with a lot less junk, the next day!

The trick is to find the blend of life that works for you and your family. Every family is different!

Ads-240-x-172Rose is a Fit Busy Mum of 3 fit kids. She aims to empower mums who are time poor. She acknowledges that mums are ‘busy’ but tries to inspire them to regain their fitness through simple everyday habits that she promotes through her book ‘The Fit Busy Mum: Seven habits for success’


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