Exercising with Kids: How Family Rucking Builds Healthy Habits and Lasting Memories

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If they see us being active, consistent, and

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enjoying movement, it sets a standard for what's

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normal in life. When they see us work hard, stay

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consistent, and make health a priority, they

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learn those values as well. Welcome to the Rucker's

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Edge podcast, a show all about rucking that is

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designed to help you develop a rucking routine,

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lose weight, and ultimately gain your strength

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and energy back. Whether you're an office worker

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with lower back pain, a fitness first -timer,

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or a new parent trying to get back to pre -kids

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weight, this is the show for you. I'm your host,

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Spencer, and thanks for tuning in today because

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today we're diving into something that goes beyond

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miles, weight, and pace. We're talking about

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exercising with our kids and why it's important.

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One of our biggest jobs as parents is to be leaders

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for our children. One of the clearest ways to

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lead is through action, and our kids are always

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watching and listening to us. They pick up on

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our speech patterns, mannerisms, and habits,

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whether they are good or bad, unfortunately.

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It's so important to set good examples for them

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because this is how they learn and grow into

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the person that they will eventually become.

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I have a couple of children myself. If you have

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kids, you can probably relate to this, but preparing

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to be a parent, you read about what to expect

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or how to be a good parent. You even receive

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advice, solicited or unsolicited, about how to

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parent or what to expect. But for me, lessons

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I've learned through parenthood have been by

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going through it in the moment. I was always

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told and read that your kids are always watching.

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So be the leader you would want if you were in

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their shoes. So that's a fundamental way of how

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I parent. The moment I realized that this parenting

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method was influencing my kid and molding them

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into their own person came when my oldest started

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saying complete sentences. Our family typically

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goes on a routine family walk around the block

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after we eat dinner. It helps with our digestion,

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and it's a good way to get out any remaining

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energy before starting our bedtime routine. Also,

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we just really enjoy saying hi to our neighbors

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and catching up. One fall evening, we came up

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to the corner house where the neighbor is almost

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always outside. He's either doing yard work or

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messing with his truck or sitting on a swing.

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This was right about the time my daughter started

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saying, Complete sentences. We passed the neighbor

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before my wife or I could even say anything.

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Our kid was like, hey, how's it going? We hadn't

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taught her this skill at all. She just picked

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up on it on her own after the multiple times

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that we had made the block and said hey to this

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neighbor. That moment flipped a switch in my

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head. I realized all the things we were doing

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to show her how to be independent, manage her

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emotions, do things, etc. It was all working.

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We were in fact on track to raising the kid that

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we were hoping we were going to raise. I also

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realized that if she learned how to address familiar

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people without explicitly being taught, she's

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indirectly learning other things and is capable

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of building habits like eating healthy and being

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physically active as well. So let's talk about

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why exercising with kids matters. And we're going

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to talk about the benefits for kids and the benefits

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for us as parents. We'll start with the benefits

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for our kids, and I have five of them. The first

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one is we are role modeling healthy habits that

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they will hopefully pick up. If they see us being

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active, consistent, and enjoying movement, it

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sets a standard for what's normal in life. When

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they see us work hard, stay consistent, and make

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health a priority, they learn those values as

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well. And it's kind of fun to see my oldest child

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be the one to suggest that we go on our family

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walk that evening. It's feedback telling us that

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our daily walking is already part of her routine,

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and she's building it into her life already.

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The second benefit for children is it teaches

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them discipline, grit, and resilience. Exercise

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gives kids chances to experience challenges safely.

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We'll say that five times fast. We're there to

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guide them through the challenge if they start

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to waver. And when the activity gets hard and

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they start to get uncomfortable, and maybe even

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the thought of quitting creeps in, we're there

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to encourage them and complete the challenge.

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They learned that being uncomfortable doesn't

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mean quitting. It means pushing through and persevering.

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And lastly on this, discipline, grit, and resilience.

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These are all life lessons disguised as a fun

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workout. Benefit number three for kids is it

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builds confidence and self -belief. Every time

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a child finishes a challenging physical activity,

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it reinforces the idea that I can do hard things.

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The words we use matter, too, when we speak to

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them. When we say, you are strong. capable, and

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I believe in you, that becomes their inner voice.

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Another way I encourage self -confidence outside

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of exercising with them is by telling their mom

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or someone else that they respect that they accomplished

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the hard thing. You can almost see a twinkle

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in their eye as they get proud of themselves.

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Okay, benefit number four. It provides moments

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of practical learning. Exercise naturally teaches

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math, you know, counting steps, tracking distance,

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timing. It also teaches science, physiology,

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anatomy, nutrition. It supplements what they're

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learning in school. An example of this is using

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pacing during a ruck. You can turn that into

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a fun game of problem solving. And the fifth

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benefit for kids is it encourages outdoor exploration

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and curiosity. This is my absolute favorite.

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Time outside introduces them to nature, bugs,

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animals, trails, even weather changes. It builds

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appreciation and respect for the outdoors. As

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an added bonus, it reduces screen time without

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a fight. Okay, so those were the benefits for

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kids, but what about the benefits for us as the

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parents? I have three benefits for parents here.

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The first one is it's more quality time with

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our kids. I don't know about you, but the moment

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our first kid was born, it felt like time started

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to speed up. Months are feeling more like weeks,

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and years more like months now. It's so cliche,

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but yeah, the kids are growing up so fast. These

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workouts can double as bonding time. You can

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have conversations during this shared activity,

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and conversations during this exercise, like

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rucking or hiking, are different than conversations

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that happen at the dinner table. I find that

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kids are more likely to open up about things

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while doing a shared activity, like hiking or

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even doing a puzzle, something that's not physically

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active. But especially during an activity involving

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movement. It seems to lower their defenses and

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makes them more likely to open up. Also, I feel

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like it builds an emotional closeness. I don't

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know. I love having conversations with the kids

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while we're outside walking or playing on the

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playground or hanging out in the backyard on

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the swing. And during these moments, we're creating

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memories together. These moments will stick with

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you in them. Exercising together is way more

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meaningful than another night watching TV. Okay,

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the second benefit for parents is kids can motivate

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us too. So there's some mutual accountability.

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Sometimes our kids are the ones getting us out

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the door for our nightly walks, like I mentioned

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before. And sometimes it's while we're in the

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middle of eating. I'll have half a plate of food

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left and find myself scarfing down the rest so

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that she can go outside and enjoy her walk. That

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shared accountability keeps both sides consistent.

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Kids and us as their parents. And finally, the

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third benefit for us parents is it's helping

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to build our legacy. And our legacy includes

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what values do we want them to remember us for?

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What traditions do we want them to carry on with

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their own kids? Exercise as a family can become

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a generational tradition, something your kids

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might one day pass down. and it creates stories

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that they can tell their kids about you. When

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your kids look back, they'll remember the moments

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you moved together, the lessons and grit and

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the belief you had in them. At least that's some

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of my fondest moments with my dad when I was

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a kid. I used to ride my bike with my dad on

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his daily run. It was a great time to talk about

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things I was struggling with at school. We explored

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nature together, had my first interaction with

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roadkill on those runs. They're core memories.

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One of my favorites was learning that there's

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no such thing as a gummit. I'm not sure if this

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is a Southern thing, but if your family says

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dead gummit as an alternative to profanity. I

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remember on one of my runs, I asked my dad what

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a gummit was and he laughed. I couldn't understand

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why he was laughing, but he was laughing because

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it's just an expression. There's no such thing

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as a gummit. But I think my favorite core memory

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from those runs was... the encounter we had with

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a bobcat. As I mentioned, I would ride my bike

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alongside my dad or in front of my dad or behind

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my dad while he was running. And typically, I

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would ride out in front of my dad, not getting

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too far, just far enough that we could continue

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a conversation. But on this one day, I remember

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trying to go as fast as I could around this one

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corner. And when I came out the corner, I looked

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up and saw a large cat laying on a culvert near

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the edge of the bayou at the entrance of our

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subdivision. At first I thought I was just a

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big house cat, but the longer I looked at it,

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the more I recognized that it was way too big

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to be a house cat. And then I saw his tail and

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I was like, oh, maybe he got hit by a car or

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something. So I waited for my dad to catch up

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and I asked him about it. In that time waiting

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for my dad to catch up, I wasn't sure if we needed

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to avoid it. Do we turn around? Do we get away?

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Do we just keep going? Do we call somebody? All

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these thoughts were going through my head. And

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when my dad caught up, I asked him. What is that

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thing? What do we do? Without breaking stride,

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he said, oh, yeah, that's just a bobcat and just

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kept running. And I was still standing still

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with my bike by my side. I stood there holding

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my bike, looking at it, and it was staring back

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at me. My dad continued to get further and further

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away from me, and I thought, you know, maybe

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it's time for me to go catch back up with him

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again. But I wouldn't have had that experience

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if I wasn't out there on my bike with my dad.

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I'm really glad that I went with him that day

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because... To this day, that has been the only

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bobcat I have ever seen in the wild. And I will

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never forget that moment and sharing it with

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my dad. All right, I want to take a quick break

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before providing some practical ways to start

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exercising with your kids to say thanks for listening

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to the podcast and to ask you to please consider

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sharing this episode with a friend that could

00:11:39.000 --> 00:11:41.480
benefit from this information. Sharing this episode

00:11:41.480 --> 00:11:44.019
would help the show grow and help more people

00:11:44.019 --> 00:11:46.889
develop and improve their wrecking goals. Okay,

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back to it. Alright, so we went over the benefits

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for both our kids and us for exercising together.

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Let's go over the practical ways that we can

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exercise with our kids. And they're simple approaches.

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And before we get into it, I just want to say,

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start small. It doesn't have to be big. It doesn't

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have to be long. Just getting any moments with

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our kids and any sort of physical activity is

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going to be good. Okay, so here are some simple

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approaches. Like I mentioned before, we go on

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our nightly family walks. We love it. It's an

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excellent way to get even young children involved.

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And it's time to chill out at the end of the

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day. Another good one, weekend or weekday afternoon

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hikes in local trails and parks. Excellent way

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to get out in nature. Find some new animals.

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Teach your kids what those animals are. Almost

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guaranteed core memories. Anytime you learn something,

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or at least in my experience, anytime I've learned

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something for the first time or experienced something

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for the first time, I will always remember it.

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Another simple approach is incorporating rucking.

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The kids can walk alongside you or they can ride

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a bike while you ruck. And then lastly, something

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that I've been doing is using child carriers

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for infants and toddlers. I have a recommended

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pack that I use, or recommended child carrier

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that I use. It's the Thule. sapling. It has a

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shade, so it protects your kid from the sun.

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We'll go out on rucks. We'll hit a local trail,

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and it's a blast. I have fun. Our kid has fun.

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It's created a lot of fun memories. We turn it

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into sort of games. We'll collect flowers and

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leaves along the way to teach my kid about the

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local wildlife, trees, flowers, animals. And

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I think our favorite game to play is how many

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colors can we collect? We'll collect. all kinds

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of things out there like pink flowers from crape

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myrtles or purple flowers from crape myrtles,

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green grasses and leaves, brown leaves. I don't

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know. It's just been fun. Here are some tips

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and cautions though. First thing is keep it fun.

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This isn't training for them. It's about joy,

00:13:53.129 --> 00:13:55.840
bonding, and movement. Have fun with it. The

00:13:55.840 --> 00:13:57.899
other tip and caution I'll give you is respect

00:13:57.899 --> 00:14:00.259
their limits, their attention span, and their

00:14:00.259 --> 00:14:03.179
endurance. Be safe about it. Be mindful of the

00:14:03.179 --> 00:14:06.360
heat, sun exposure, and definitely monitor the

00:14:06.360 --> 00:14:09.740
hydration. All right, well, that's a wrap for

00:14:09.740 --> 00:14:11.639
today's episode. Here's a challenge for you.

00:14:12.399 --> 00:14:15.379
Schedule just one family rec or walk this week

00:14:15.379 --> 00:14:18.500
and make a memory with your kids. I'm planning

00:14:18.500 --> 00:14:20.500
one right now for this Saturday morning. We're

00:14:20.500 --> 00:14:22.120
going to take the kids to the park and feed some

00:14:22.120 --> 00:14:24.929
ducks after a nice long walk. In next week's

00:14:24.929 --> 00:14:26.289
episode, we're going to do things a little bit

00:14:26.289 --> 00:14:28.110
differently. We're going to be introducing an

00:14:28.110 --> 00:14:31.070
interview format to the podcast. And Chris Hayes,

00:14:31.090 --> 00:14:33.549
the developer of the Rockwell app, is going to

00:14:33.549 --> 00:14:35.389
be our first guest. Really excited about it.

00:14:35.470 --> 00:14:37.590
We had a great conversation. I think you're going

00:14:37.590 --> 00:14:40.029
to really enjoy it. In the meantime, if you haven't

00:14:40.029 --> 00:14:41.889
already, please follow the show and share this

00:14:41.889 --> 00:14:43.610
episode with a friend that might find it helpful

00:14:43.610 --> 00:14:46.789
or interesting. As always, links to all the studies

00:14:46.789 --> 00:14:48.490
or products I've mentioned in this episode are

00:14:48.490 --> 00:14:50.769
provided in the show notes. Thanks so much for

00:14:50.769 --> 00:14:52.769
listening to this week's episode of The Rocker's

00:14:52.769 --> 00:14:52.929
Edge.