For some parents, finding time to exercise means squeezing in a workout before the children wake up or rushing to the gym after work. However, bringing children along offers another way to stay active while creating opportunities to bond, build healthy habits and spend quality time together.
On a weekday evening at Elite Gymnastics, I caught up with Rosemary Teka, 44, as she took an evening walk while her two daughters, Ayana, 13, and Arnelle, 11, trained in the gym.
For Ms Teka, a mother of three, the fitness journey began in 2017 after having her youngest child.
Then the Covid-19 lockdown struck in 2020, and Ms Teka couldn’t go to the gym anymore. She and her husband started working out at home, and their daughters soon expressed an interest in joining them.
A few months in, the girls began exploring organised sport. While Arnelle initially tried football before settling on gymnastics, her older sister, Ayana, had known from the age of seven that gymnastics was what she wanted to pursue.
Rosemary Teka,44, a mother of three with her two daughters Ayana Teka 13 (left) and Arnelle Teka 11 during one of their gymnastics competition this year.
Photo credit: Pool
In 2021, the family enrolled the girls in intensive professional gymnastics training.
“As a gymnast, you need to incorporate a bit of mobility sessions and strength training. Because of that, we found them a trainer who happens to be our trainer as well. They have their own programme where they do gym for strength and mobility,” she says.
On Monday mornings, the family trains together at the gym for strength and mobility sessions, usually between 7.30 am and 9 am. This is followed by school commitments, with gymnastics training taking place in the evening, from 4.30 pm to 7.30 pm.
During school holidays, the girls have two weeks of intensive gymnastics training, running from 9 am to 4 pm. They have also travelled for international competitions, which typically keep them away for about a week.
“Before competitions, they will not do very strenuous training because then it wears them out. They do just enough to enhance their skills.”
As an event planner, Ms Teka says her work allows her some flexibility to organise her schedule around the children's activities. She also gets to pick them up and drop them off at school and training.
“They are very resilient. In total, they do about 18 hours a week of training for gymnastics. Not counting the gym that we have done for an hour,” she explains. “They're very strong-willed. They've been able to build a very strong mind out of the activity that they do, and their discipline has greatly improved, and we strongly believe it's because of the sport.”
For her, one of the biggest lessons children gain from sport is discipline and time management. However, she believes the motivation has to come from the children themselves rather than being imposed by their parents.
Her 15-year-old son, who plays football, is also involved in sport. Ms Teka says the children have developed their own schedules and are responsible for following them.
“That does not mean the family has to give up other aspects of childhood. They still make room for birthday parties, forest walks and movie outings, depending on the children's interests and commitments,”she shares.
The biggest challenge, she says, has been injuries, particularly when the children were starting and learning how to understand their bodies. Nutrition has also become an important part of their routine, with the girls paying more attention to protein, carbohydrates and vegetables.
“Junk food is allowed once in a while on Saturdays only. Their immunity has improved,” she says.
Ms Teka encourages parents to find out their children's interests and be involved in them. For physical activities, she recommends starting easy and getting into it with the child.
“There is a benefit to being present, to being intentional when you also exercise with your child,” she says.
For Amineta Elianda, 33, exercise has always been part of her life. Even during pregnancy, she continued running, including in the week leading up to delivery.
Amineta Elianda, 33 with her daughter Tansey Aditya, 11, during one of the marathon races in 2025.
Photo credit: Pool
Her daughter, Tansey Adiya, was introduced to her mother's running routine right from the start.
“The baby experienced 'running mommy stuff' from day one and soon started joining me on stretches and foam rolling,” she laughs. “Then I thought, why not bring her to some runs, and that's how we got a running stroller.”
Ms Elianda runs with her daughter on some weekends and more frequently during school holidays. Her most recent experience was at the Standard Chartered Nairobi Marathon.
“Involving my children has meant finding ways to combine my passion for running with family time, rather than having to choose between the two.
The bond with my children has deepened because we spend additional time together during runs and other running-related activities,” she shares.
During school terms, she concentrates on training on Saturdays, while the children remain active through break-time play and physical education at school. During holidays, they aim to exercise together three times a week. “They are in tune with running from what they see. It also means that they can be in tune even with other stuff around them, be it positive or negative,” she says.
A particularly memorable moment was seeing her younger daughter proudly display her medal at the Standard Chartered Nairobi Marathon. “I enjoyed watching her carry the pacing flag and interact with other runners during the shakeout run. Such experiences have helped my daughter understand the time and preparation involved in running, including when I have to travel for a race.”
The routine has also influenced other aspects of their lifestyle, particularly for her 11-year-old daughter. Having to make time for training means she is more conscious of her schedule and tends to rest earlier, reducing the time spent on screens. “My children's food choices have become healthier, with junk food mostly reserved for special occasions,” she says.
Because she trains early, Miss Elianda sometimes misses seeing her 11-year-old daughter leave for school, although she makes time for her in the evenings.
Her advice to other parents is that having children does not necessarily mean giving up personal interests.
“Your passion does not have to be curtailed by family or children. You can find ways to involve them or have them as part of your support, even if it's prepping your drinks. Once they are a part of it, the understanding of what it takes and the part they can play becomes very key in carrying them along,” she adds.
Joseph Kamau, 37, a father of two boys, enjoys running, cycling and playing football. He hopes his sons, Jude Baraka, eight, and Justin Adili, five, will grow up equally enthusiastic about physical activity. “Children learn a lot more from what they see us doing than what we tell them.”
Joseph Kamau,37, with his sons Jude Baraka 8 (right) and Justin Adili (5) during one of their hiking sessions.
Photo credit: Pool
He also sees exercise as an opportunity to spend quality time with his sons, particularly when work, school and other family responsibilities leave little room for shared activities.
“I try to make physical activity part of their routine whenever possible, though not every session is structured. Sometimes it is a game of football, a walk, cycling or simply spending time outdoors. Saturday morning workouts have become one of the ways they spend time together,” he says.
The biggest difference, he says, is that exercising together allows him to interact with his children outside the usual parent-child setting.
“Most of our interactions at home revolve around school, homework, discipline and the usual responsibilities. When you're exercising together, those things take a back seat. You're simply enjoying each other's company.”
“You also get to talk about things you probably wouldn't discuss when sitting at the dinner table. It creates a different kind of bond, and I genuinely look forward to those moments,” he says.
Through these activities, Mr Kamau has also observed how differently they respond to challenges and disappointment.
“Some children want to give up when something gets difficult, while others will keep trying until they get it right.”
Like many parents, he is also conscious of the time children spend on screens, from tablets and television to video games. He believes giving them something enjoyable to look forward to outdoors can help reduce their dependence on screens for entertainment.
“I have personal fitness goals, but those are my goals, not my children's. I don't expect them to run at a particular pace, cycle a certain distance or perform at a certain level,” he explains.
Maintaining the routine is not always easy. “Traffic alone to and fro from work can eat into the time you would otherwise spend doing something together! There are also days when you're simply tired from work, or the children have had a long day at school. You have to recognise that not every day will go according to plan.”
His advice to parents considering exercising: “More importantly, lead by example. It's difficult to convince children about the importance of physical activity if they never see you being active yourself,” he adds.
Winnie Ndungu, a child and adolescent therapist,
“Physically, it strengthens muscles and bones, improves coordination, supports cardiovascular health and develops motor skills,” she explains. “Emotionally, movement provides a healthy outlet for managing stress, frustration and excess energy. Physical activity can also stimulate the release of endorphins, the hormones that contribute to positive mood and emotional wellbeing.”
Exercising together also strengthens parent-child attachment. “As they bond during exercises, children experience their parents as companions, encouraging figures and sources of enjoyment. Group activities also develop social skills such as cooperation, communication, patience, turn-taking and teamwork.”
Still, she notes that activities should reflect a child's developmental stage, physical abilities, interests and temperament rather than parental expectations at different rates.
For younger children, dancing, running, jumping, ball games and playful obstacles are appropriate. School-going children may enjoy cycling, swimming, skipping, football and family walks while adolescents may prefer structured sports, hiking, jogging, dancing or fitness activities.
Ms Ndungu cautions that parents should avoid comparing siblings, demanding perfection or turning family exercise into a competition. “Allowing children to contribute ideas and choose activities gives them a sense of autonomy and makes participation more meaningful.”
The World Health Organisation (WHO) recommends interactive floor-based play for infants below 1 year daily. Non-mobile infants should have at least 30 minutes of supervised tummy time spread throughout the day while awake.
Children aged between one and two years should have at least 180 minutes of physical activity of varying intensity throughout the day, while children between three and four years should have at least 180 minutes of physical activity daily, including at least 60 minutes of moderate-to-vigorous activity.
Additionally, children and adolescents between five and 17 years can have at least 60 minutes of moderate-to-vigorous physical activity daily, including muscle- and bone-strengthening activities at least three days a week.
“Not every child enjoys competitive sports, and that should never be interpreted as laziness or a lack of motivation. Some children may have developmental differences, disabilities, coordination difficulties or sensory sensitivities that influence how they experience physical activity,” she cautions.
Parents should explore alternatives that match their child's interests. Dancing, nature walks, swimming, gardening, balloon games, stretching and interactive playground activities can all provide meaningful movement opportunities. For children with disabilities or additional support needs, activities can be adapted to their abilities, with guidance from relevant healthcare professionals where necessary.
One important consideration is the language parents use around exercise. Positive messages such as "Movement makes us feel good" or "Let's have fun together" promote a healthier relationship with physical activity.
“This is particularly important during adolescence, when body image, peer comparisons and social media pressures can affect a child’s self-esteem. Parents should model body acceptance and avoid making negative comments about their own or their children's bodies,” she says while adding that children with underlying health conditions or physical limitations may require individualised guidance from healthcare professionals.
