It’s evening, and the day hasn’t slowed down yet. Parents arrive home after a marathon of meetings, emails, and deadlines. On the other hand, their children are buried in homework, school projects, or lost in their own digital worlds, hands glued to phones or tablets.

With both parties juggling several commitments, finding the motivation to move may appear difficult for young ones and parents that are busy with work.

But Kuan Hwee, a 49 year-old project director has managed to do it.

As an avid runner, he frequently exercises with his 13-year-old son, showing that there are practical and effective ways to make exercise a part and parcel in a child’s daily life.

Make Exercise Fun!

The secret to Kuan Hwee’s success? He emphasises the importance of introducing children to different types of exercise early on, as well as making exercising novel.

Rather than enforcing a routine, Kuan Hwee allows his son the flexibility of choosing the activity. Some days they jog together; other days, it’s basketball, cycling, swimming or football. “It’s more about the child’s interests than their age,” he says. “Once children grow older, they might get too caught up in the daily hustle and bustle, which can make it difficult for them to develop new interests. Take them outdoors instead of keeping them at home!”

Nurture Familial Bonds

Encouraging children to exercise takes more than reminders – the activity itself is only part of the equation. Kuan Hwee urges parents to exercise with their children and spend meaningful time together. “Children appreciate their parents’ presence, sometimes even more than their peers,” he notes. Quality time helps children feel supported, which motivates them to participate in physical activities.

For Kuan Hwee, bonding has become a natural extension of running together. “As both of us support Liverpool in the English Premier League, we often talk about their matches while we run,” he says. This goes to show that shared moments go beyond exercise, helping parents create a space where children feel comfortable opening up. Kuan Hwee noted his son often tells his mother how much he misses him and looks forward to their next run together when he is away on business trips. “Running together has strengthened our connection in ways I hadn’t expected,” he said. His advice to other parents: use active time together as a chance to connect and strengthen familial bonds.

Incentivise Good Habits

Though Kuan Hwee notes that his son is naturally disciplined and loves exercising, even self-motivated children need a little nudge sometimes. “On the occasions when he doesn’t feel like running, I encourage him by saying that if he completes our weekly target, I will reward him with a treat from Sushi Express,” he recalls. These small rewards focus on fun and accomplishment rather than pressure, helping children associate exercise with positivity and enjoyment.

Find Time, Not Excuses

As a project director juggling multiple responsibilities, Kuan Hwee’s key for staying active with his son is simple: making it a non-negotiable part of daily life.

“Exercising can be like eating or bathing,” he said. “If you commit, it becomes just as natural as any daily task.” Through intentional planning, Kuan Hwee has made exercise a seamless part of his family’s daily routine, proving that a busy schedule need not be a barrier to family fitness. With commitment and consistency, exercising can naturally become a non-negotiable habit where families can successfully instill a lasting love of exercise in children.

Advice for Families

To prepare for the AirAsia Kallang Run 2025 at Singapore Sports Hub, the father-son duo trained three times a week. It was his son’s first-ever 10km, and Kuan Hwee wanted to celebrate this milestone beside his son. His son completed the run in 58 minutes, achieving the sub-one-hour goal set by his father, a remarkable feat for a 13-year-old who began training a few months ago! Moving forward, his next milestone will be a 21km half marathon, with his sights set on a full marathon when he is of age. But for Kuan Hwee, the primary goal is to enjoy the journey and create lasting memories.

His advice for parents is simple: lace up, head outdoors, and let exercise become the bond that strengthens families, physically, emotionally, and in ways that go far beyond the finish line.

* * * * *

Looking to reach over 100,000 parents in Singapore? Let us amplify your message! Drop your contact details here, and we’ll reach out to you.

Discover exciting family-friendly events and places to explore! Join our Telegram channel for curated parenting recommendations.