A body that moves is a body that feels good. And creating healthy habits and beliefs about exercise should start at a young age. The Mayo Clinic recommends that parents work to build regular activity into children’s daily schedules. The U.S. Department of Health and Human Services calls for three days a week each of aerobic and strength routines.

What may not feel so good is your kids’ annoyance as you pry away their video games and try steering them toward physical activity. Sure, exercise can offer them improved muscle tone, bone strength, aerobic fitness, and a host of other benefits. But how exciting is all that compared to reaching the next level in the newest Mario Kart?

To encourage a lifelong exercise habit, you’ll need to make fitness as appealing as Fortnite.  Consider these five ways to kick off your kids’ exercise habit, for their health and for the fun of it.

1. Make Movement a Game

Everyone loves a good game, and kids are no different. Studies have shown that “gamification” can even trick adults into doing the most annoying or unpleasant tasks. To create a reward system for your kids, use this mind trick that’s actually behavioral science applied to real life.

Basic scorekeeping is a great place to start, especially when you’re building new habits. Use a pedometer or step-tracking smartwatch for kids to tally steps, a good marker for total daily activity.

Set goals for scoring free throws or completing a lap the fastest. Do more than just call a winner; set a target for long-term improvement that provides a healthy challenge. Aim to have your child improve their time, percentage of baskets, or improvement of form. Designate incentives that suit your child’s style, finding the sweet spot that balances the feeling of success with material rewards.

2. Model Desired Behavior

It can be hard to get your kids to do anything, let alone something that’s good for them. From broccoli to burpees, getting their enthusiastic “yes” is a challenge, even if you’ve got the most agreeable kid. It will be more challenging still if they can see you don’t practice what you preach.

In reality, kids are the first to call out their parents for inconsistent behavior. Commanding a clean room when your own is a disaster will prompt a “Why do I have to…?” response — and justly so. Put an end to the exercise protests by lacing up and joining them for a pickup game.

Start by setting an example of healthy habits. Make time to exercise regularly yourself and treat it like a scheduled appointment. Life gets busy, and when you fail to plan for taking care of yourself, it’s unlikely to happen organically. Bring your kids along for your preferred movement activity, and they may find a passion for it, too.

3. Use Family Exercise as Time to Bond

Between rushing to school, throwing dinner together, and maybe fitting in time to say hello, families are busier than ever. Use your newly prioritized exercise time as an opportunity to double-dip on the benefits. Choose activities where the whole family can take part. Activities like hiking, biking, and walking allow for exploration and teamwork, which can also improve communication.

Ask the whole family what kinds of activities interest them and give each reasonable suggestion a chance. This way, everyone’s input is acknowledged and pursued, letting even the youngest family members take charge. A trip to the trampoline park might not be your first choice, but you’ll get the same robust aerobic workout!

Group exercise often provides opportunities for problem-solving, which can bring your family closer. A muddy patch on the trail could inspire a through-the-trees detour or some impromptu repaving with loose bark and leaves. After completing your hike, you can reward yourselves with a creekside snack while you recap your adventure.

4. Mix It Up to Keep Fitness Fun

Equipment-free exercise like walking, running, and hiking are simple to start, but they can get old quickly, especially for kids. Sample exercise types as you coach your kid toward an active lifestyle. Running can transition into an informal soccer game, while hiking can shift into a scavenger hunt.

Add equipment where it makes sense, finding multiple uses for new purchases where you can. Teach your kids safe weight training practices, helping them learn proper form and how their muscles work together. Layer weight training with aerobic activity to help your child thrive in both daily life and physical activities.

5. Use Body-Positive Language to Reinforce Lifelong Healthy Habits

The purpose of supporting a healthy exercise habit is not to transform your kids’ physical appearance. Instead, establishing exercise as a cornerstone can help them shine in any arena, no sports required. Adults who exercise regularly can reduce health risks, are often happier, and have a good social network. Establish a narrative focusing on internal benefits instead of external, appearance-based ones.

Monitor your language about weight, fat, and perceived deficiencies. If you realize you’ve been voicing thoughts aloud you’d rather your kids not internalize or repeat, choose your future words wisely.

Sit down and discuss negative self-talk, and point them toward healthier ways of speaking about their body. Work to help them understand that all bodies are different, wonderful, and beautiful, no matter their size or shape. Teach them to focus on honoring their body by caring for it by exercising and nourishing it well.

Keep It Moving as a Family

A family that moves together, stays healthy together. While conversations about longevity often remind us of our mortality, making moves to stick around is a worthwhile effort. Aim to participate in exercise with your kids, showing them what a healthy, active adult looks like.

By modeling healthy behaviors, you can help them envision how exercise fits into their future. Before you know it, you’ll be walking side-by-side with your children and grandchildren, having built healthy habits for life.