How to Get Your Parents to Start Working Out and Take Better Care of Themselves
Introduction
Convincing your parents to start exercising and prioritizing their health can feel like an uphill battle, even if you’re a personal trainer like me. My mom has made significant strength gains since the COVID lockdowns by lifting weights but still struggles with consistency when life gets busy. My dad, on the other hand, sticks to his same old routine of basic lifts and is hesitant to try something new. Relatable?
If you're reading this, odds are you're concerned about your parents' long-term health and independence. Maybe you've seen how their parents aged (as I have with my own grandparents) and want your folks to avoid similar struggles. The good news? Positive change is possible. But it starts with understanding their habits, motivations, and limitations while having a realistic, patient approach.
Here’s how you can gently encourage your parents to build better habits, stay active, and prioritize their well-being.
Why Exercise is Crucial as Our Parents Age
For aging adults, exercise is about so much more than appearance or weight loss. Physical activity often becomes the key to independence and quality of life. Here are some of its most important benefits:
Maintains muscle mass and strength: Aging leads to natural muscle loss, which can impact mobility. Resistance training helps preserve strength.
Improves brain health: Exercise enhances blood flow to the brain and may reduce the risk of cognitive decline.
Supports better balance and coordination: Reducing the risk of falls, one of the most common hazards for older adults.
Prevents chronic conditions: Regular activity can help manage or prevent conditions like diabetes, high blood pressure, and osteoporosis.
The bottom line? Strength, balance, and mobility are foundational for an active, independent life.
Motivational Hooks That Work
While logic and facts might seem like the best way to influence your parents, they’re only part of the equation. Emotional and personal motivation often has a more lasting impact. Here are strategies that helped with my parents and might work with yours:
Talk about maintaining independence. Show them how functional fitness keeps everyday tasks easier, whether it’s carrying groceries or playing with grandchildren.
Remind them of the here and now. Highlight short-term benefits like better sleep, higher energy, and improved mood rather than long-term goals, which can feel distant.
Make it social. Suggest group classes or walking with friends. Community support makes exercise more fun and sustainable.
Celebrate progress. Acknowledge their wins, no matter how small, and encourage steady, consistent growth.
Lead by example. Sometimes the best way to inspire your parents is to live a healthy, active lifestyle yourself.
Actionable Tips to Get Your Parents Moving
Step 1: Start With Their Current Fitness Level
Whether your parents are beginners or have some experience, meeting them where they are is key. My mom already has some strength from weightlifting, so she builds on that foundation. My dad, on the other hand, needs to revisit basic movement patterns like squats, hinges, and rows.
Use regressions for foundational movements like squats, lunges, and rows. Introduce 2–3 exercises per session, using light resistance like bands, dumbbells, or body weight. Start small, with 2 sets per movement, 2–3 times per week. Build slowly from there to avoid overwhelming them.
Step 2: Focus on Functional Movements
Prioritize exercises that mimic real-life activities. Walking, carrying groceries (farmer's carries), and improving balance are essential for maintaining independence. Here are a few examples:
Strength movements: Squats, deadlifts, pushups, and rows.
Mobility and balance: Simple exercises like standing on one leg, step-ups, or mobility flows.
Daily activity: Tracking steps and gradually increasing. If they’re doing 5,000 steps now, aim for 6,000, then 7,000. Research suggests 8,000 steps a day already brings most of the health benefits.
Step 3: Address Nutrition Similarly
Exercise alone isn’t enough; nutrition plays a massive role in health. My parents still hold some beliefs from their generation (e.g., "fat makes you fat" and “peanut butter on toast is a health food”). While I don’t ask them to give up foods they love, I do encourage them to add more high-quality protein, which is crucial for maintaining muscle mass as they age.
Encourage foods like eggs, fish (omega-3-rich), and other nutrient-dense options. Replacing half of their plate of rice with vegetables or protein can make a significant difference over time.
Additionally, supplements can help fill key nutritional gaps. Vitamin D is crucial, especially in places like Canada where sunlight is limited. Protein powder can be a convenient way to boost protein intake, while creatine supports muscle health and strength. For memory and cognitive health, Lion’s Mane mushroom is a great option. These small additions can have a big impact on overall health and well-being.
Step 4: Keep It Positive and Fun
Making health changes shouldn’t feel like a chore. Instead, focus on incorporating activities your parents genuinely enjoy. This could be dancing to their favorite songs, spending time gardening in the fresh air, or exploring scenic trails through hiking. The key is to make these moments enjoyable and rewarding so they don’t feel like a task. Avoid criticism or pointing out what they’re doing wrong. Instead, celebrate small victories and encourage them with positivity. Build a supportive environment where staying active and healthy becomes something they look forward to rather than dread.
Step 5: Help Them Reflect
Sometimes fear can be a powerful motivator. When older adults see how their parents aged, it can serve as a mirror for their own potential future and highlight the importance of planning ahead. Gently encourage your parents to think about their parents' experiences—what challenges they faced, what could have been done differently, and what lessons can be applied to their own lives. This reflection can open the door to meaningful conversations about health, independence, and preparing for the years ahead, helping them feel more in control of their future.
Realistic Expectations and Patience
It’s important to acknowledge that change takes time, especially for older adults who may be set in their routines. Like I’ve seen with my dad, sometimes they may not stick to a new workout or health plan immediately. And that’s okay.
Remember, change happens when the pain of staying the same becomes greater than the pain of change. You can’t force anyone to change; they must come to that realization themselves. By leading by example, providing gentle nudges, and creating a positive environment, you can lay the groundwork for them to adopt healthier lifestyles.
Final Thoughts
Helping your parents live healthier lives ultimately comes down to patience, encouragement, and living as a role model they can learn from. My mom has made progress in lifting weights and growing stronger, while my dad still struggles to stay consistent. Both are on their own journeys, and that’s okay.
If you take one thing from this guide, remember this: The best time for your parents to take care of their health was 20 years ago. The second-best time is now. Start small, stay consistent, and celebrate every win.
What has worked for you in motivating your parents to exercise? Share your experiences with me on IG @thiccnic1—I’d love to hear your stories!