Guide for Parents

Guide for Parents: How to Support Your Child in the Exercise Program

Understanding Your Concerns

Common Parental Concerns

  • “Will they feel uncomfortable or get discouraged?” The program is specifically designed for teens with no previous exercise experience, with gradual progression and many adaptations.
  • “What if my child quits?” Our instructors have experience in maintaining motivation and addressing discouragement.
  • “Will they get injured?” All exercises are safe, start at low intensity, and are adapted to each teen’s abilities.
  • “What if other kids criticize my child?” Sessions have strict respect rules and coaches create a supportive environment.

Realistic Expectations

  • Changes in body, fitness, and mood happen gradually, not immediately.
  • The program aims first at building confidence and a positive relationship with movement.
  • Each teen has their own pace of progress - comparisons don’t help.

How to Help Your Child

Create a Supportive Environment

  • Exercise Space: Help your child find a comfortable area at home (about 2x2 meters) for their exercises.
  • Privacy: Allow your child to exercise without being watched if that’s their preference.
  • Uninterrupted Time: Try not to interrupt your child during the exercise session.
  • Managing Siblings: Explain to younger children the importance of not disturbing during the session.

Simple Ways to Encourage

  • Positive Comments: Tell your child “Good job for trying” instead of “You need to lose weight.”
  • Avoid Body Comments: Don’t comment on your child’s body or weight, even if positive.
  • Celebrate Effort: Praise your child for participating, not just for results.
  • Active Listening: “How did today’s session feel?” and then simply listen.

Practical Help

  • Materials: Help your child find the simple items needed:

    • A sturdy chair
    • Water bottles (for small weights)
    • A cushion or towel for the floor
    • Resistance bands (if available)
    • Comfortable clothes for exercise

  • Reminders: Gently remind about sessions without pressure: “Your session is in half an hour. Do you need anything?”

  • Technical Support: Ensure Zoom works properly and the space has good lighting.

Balanced Involvement

  • Ask if They Want Help: “Would you like to do some exercises together?”
  • Respect Their Answer: If they say no, don’t insist.
  • Exercise Together: If your child wants, do simple exercises together.
  • Family Activities: Suggest relaxed walks or other physical activities as a family.

Handling Difficult Moments

When Your Child Doesn’t Want to Participate

  • Don’t Push: Pressure often backfires.
  • Listen to Reasons: “What’s making it difficult today?” without judgment.
  • Suggest Alternatives: “Would you like to just watch or do only part of it?”
  • Respect Their Mood: Some days are harder than others.

When They Get Discouraged

  • Acknowledge Feelings: “I understand it’s disappointing when something is difficult.”
  • Remind of Progress: “Remember how you struggled with that exercise at first?”
  • Encourage Persistence: “Struggling means you’re learning something new.”
  • Offer Support: “How can I help without getting in the way?”

What to Expect

Your Child’s Emotions

  • Mood Changes: It’s normal to feel anxious or not in the mood sometimes.
  • Difficulties: They might find it hard at first and want to quit.
  • Impatience: They might expect quick results.
  • Initial Resistance: Many teens resist at first but get used to it over time.

How to Respond

  • Listen: Let your child talk about their feelings.
  • Don’t Make Them Feel Bad: If they miss a session, don’t make them feel guilty.
  • Patience: Results come slowly, don’t expect quick changes.
  • Avoid Comparisons: Each child has their own pace.
  • Maintain Routine: Consistency helps form habits.

Supporting Mental Health

Recognizing Sensitivity

  • Many teens with higher BMIs have experienced negative comments or bullying.
  • Feelings about the body can be complex and sensitive.
  • Exercise can bring up emotions like insecurity or shame.

How to Help

  • Create Safe Space: “In our home, all bodies are respected.”
  • Promote Self-acceptance: “Exercise is for health and wellbeing, not changing appearance.”
  • Talk About Feelings: “How do you feel about the program so far?”
  • Focus on Wellbeing: “Have you noticed changes in your mood or energy?”

Small Tips for Daily Support

  1. Healthy Snacks: Have fruits or other healthy snacks ready without connecting them to exercise.
  2. Water: Encourage your child to drink water before and after exercise.
  3. Routine: Help find consistent times for sessions.
  4. Avoid Comparisons: Don’t compare your child to other children or siblings.
  5. Remove Simple Obstacles: Help with good internet connection.
  6. Give Space: After the session, allow some time to process the experience.
  7. Share Experiences: Talk about your own relationship with physical activity, honestly.
  8. Celebrate Consistency: “It’s impressive how you participate every week!”

What to Avoid

  • DON’T force: Don’t make your child exercise.
  • DON’T watch: Don’t stand and watch if it makes them uncomfortable.
  • DON’T criticize: Avoid comments on how they do the exercises.
  • DON’T comment on food: Don’t connect exercise with food (“Now you can eat this”).
  • DON’T make it a big deal: Don’t overemphasize their participation.
  • DON’T assume failure: Don’t say “just try, it doesn’t matter if you can’t do it.”
  • DON’T connect to weight: Avoid phrases like “it will help you lose weight.”
  • DON’T share concerns about your child’s weight or health in front of them.

Communication with Coaches

  • You can contact the coaches if you have questions.
  • Let your child develop their own relationship with the coaches.
  • Inform coaches about any special needs your child has, but privately.
  • Share observations about changes you see in your child (positive or concerning).

Managing Your Own Emotions

  • Recognize Your Own Concerns: It’s normal to worry about your child.
  • Avoid Transferring Anxiety: Try not to pass your own worries to your child.
  • Give Time: Behavior change requires time and patience.
  • Seek Support: Talk to other parents or the coaches about your concerns.

Remember: Simple support and good attitude are the most important gifts you can offer your child in this effort! Your consistent and non-judgmental support will help your child develop a positive relationship with physical activity that can last a lifetime.