Here’s a moment I keep coming back to as a mom and fitness professional: I’m in the backyard with my toddler and I’ve just picked up a hula hoop. I start spinning it around my waist while he watches with wide eyes and an uncontrollable giggle. He tries copying me, arms flailing, the hoop around his knees, we aren’t  worried about form or technique. We’re just… moving. Together.

This wasn’t a workout in the traditional sense, but it was movement. 

In a culture where “fitness” is intertwined with metrics and performance, it’s easy to forget that movement can be playful, imperfect, and—dare I say—fun. When we let go of expectations and invite joyful, low-pressure physical activity, something shifts. 

Here’s why movement that feels like play can be one of the best things you do for your family’s physical and mental health:

1. It breaks the perfection mindset

Too many adults come to fitness later in life with the idea that if it’s not hard, sweaty, or punishing, it doesn’t count, and our kids pick up on that too.  When we invite them into a movement that’s silly or unexpected—like hula hooping, chasing bubbles, or dressing up in costumes for a fun run, we break that pattern. We show them that movement doesn’t have to be about how you look, but how it makes you feel.

2. It builds confidence through accessibility

When fitness is fun and the stakes are low, it becomes more inviting. Events like local fun runs, or movement challenges offer the opportunity to participate without needing special skills, equipment, or experience. These inclusive environments allow participants to feel capable, often before they’ve even realized they’re “exercising.” That confidence can ripple out into other areas of their lives. A child who feels strong and capable in their body is more likely to explore sports, and advocate for their own well-being.

3. It supports emotional regulation and stress relief

Play-based physical activity taps into the nervous system in a different way than structured workouts. When we move joyfully, especially outdoors, we stimulate the release of endorphins, reduce cortisol, and support mood regulation. It’s why kids tend to “reset” after active play, and why we as parents feel so much better after a 20-minute walk. Incorporating these moments into family life doesn’t require a perfect routine, it just takes presence and a willingness to join in.

4. It deepens connection and makes core memories

Whether you’re tossing a baseball, riding a bike, or donning a pirate costume for a fun run, shared movement creates shared memories. These moments of bonding, outside of  the grind of responsibility, builds trust and closeness. The more we model joy in movement, and in life, the more likely our kids are to internalize those values.  We’re not just raising kids who can be active, we’re helping raise kids who want to be.

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5. It encourages lifelong habits

When movement is a positive experience, kids are more likely to continue those habits into adolescence and adulthood. The goal isn’t to train future athletes, it’s to nurture a lifelong relationship with movement rooted in joy, resilience, and self-care.

Now, years later, that hula-hooping toddler is a nine-year-old, and we’ve kept moving. For the last four years each September, we participate in The Big Pirate Run which has become part of our families story.  Some years we jog, some years we walk,  I lead the warm-up in costume, my son laughs at me and is embarrassed—and that’s the point. He sees me not taking myself too seriously. He sees movement as something we can do together, and he sees that fitness isn’t just about push-ups or speed—it’s about joy, connection, and making memories.

I invite you to come play, by lacing up your runners, popping on an eye patch, and joining us at The Big Pirate Run on Sunday September 21st at Gary Point Park in Richmond. This event offers 5km/10km/15km and half marathon distances. There’s also a 1-3km Little Pirate Run/Walk for the young ones as well as door prize giveaways, vendors, music and lots of fun!
VANMOM10 gets runners/walkers (movers of any pace) 10% off any event in the Big Fun Run Series. Check out the event schedule at www.bigfunrunseries.com.

Written by Shannon Sawicki
Mom, Health Coach and Certified Fitness Professional
You can find her on:
Instagram: @venusfitness
Website: Venusfitness.ca