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Please accept to continue using our website.\u003C\u002Fp>\n",{"title":7785,"url":7786,"target":477},"Privacy Policy","https:\u002F\u002Fhello.virginactive.co.za\u002Fsupport\u002Fsolutions\u002Farticles\u002F201000059802-privacy-policy",[7788],{"id":7789,"date":7790,"date_gmt":7790,"guid":7791,"modified":7793,"modified_gmt":7793,"slug":7794,"status":7795,"type":7796,"link":7797,"title":7798,"content":7800,"excerpt":7801,"author":7803,"featured_media":7804,"comment_status":7805,"ping_status":7805,"sticky":11,"template":6,"format":7806,"meta":7807,"categories":7808,"tags":7810,"class_list":7812,"acf":7821,"yoast_head":7950,"yoast_head_json":7951,"_links":8045,"_embedded":8089},10312,"2024-01-30T12:53:01",{"rendered":7792},"https:\u002F\u002Fwww.virginactive.co.za\u002F?p=10312","2024-11-11T07:11:33","virgin-active-warrior-race-2024-what-to-expect","publish","post","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002F",{"rendered":7799},"Virgin Active Warrior Race 2024: What to expect",{"rendered":6,"protected":11},{"rendered":7802,"protected":11},"\u003Cp>Get a taste of the Virgin Active Warrior Race through Dylan Muhlenberg’s eyes, as he navigates through an obstacle course that blends physical exertion with exhilarating fun.\u003C\u002Fp>\n",22,10275,"closed","standard",{"_acf_changed":11,"footnotes":6},[7809],26,[7811],105,[7813,7796,7814,7815,7816,7817,7818,7819,7820],"post-10312","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","tag-body",{"read_time":637,"featured_image_mobile":7822,"featured_image_desktop":7856,"page_nav_settings":7858,"nav_to_show":7859,"logo_to_show":7860,"hide_join_now_button":11,"blog_blocks":7861},{"ID":7804,"id":7804,"title":7823,"filename":7824,"filesize":7825,"url":7826,"link":7827,"alt":7823,"author":7026,"description":6,"caption":7823,"name":7828,"status":7829,"uploaded_to":7789,"date":7830,"modified":7831,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7839},"Way of The Warrior: Header Image","Blog-header-image.png",5802385,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002Fattachment\u002Fblog-header-image\u002F","blog-header-image","inherit","2024-01-22 13:55:48","2024-08-16 11:31:00",0,"image\u002Fpng","image","png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-includes\u002Fimages\u002Fmedia\u002Fdefault.png",2560,1546,{"thumbnail":7840,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7842,"medium-width":7843,"medium-height":7844,"medium_large":7845,"medium_large-width":7846,"medium_large-height":966,"large":7847,"large-width":7848,"large-height":7849,"1536x1536":7850,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7853,"2048x2048-width":7854,"2048x2048-height":7855},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-150x150.png",150,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-300x181.png",300,181,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-768x464.png",768,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-1024x618.png",1024,618,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-1536x928.png",1536,928,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FBlog-header-image-2048x1237.png",2048,1237,{"ID":7804,"id":7804,"title":7823,"filename":7824,"filesize":7825,"url":7826,"link":7827,"alt":7823,"author":7026,"description":6,"caption":7823,"name":7828,"status":7829,"uploaded_to":7789,"date":7830,"modified":7831,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7857},{"thumbnail":7840,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7842,"medium-width":7843,"medium-height":7844,"medium_large":7845,"medium_large-width":7846,"medium_large-height":966,"large":7847,"large-width":7848,"large-height":7849,"1536x1536":7850,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7853,"2048x2048-width":7854,"2048x2048-height":7855},"blurred_nav","show_default_nav","light_logo",[7862,7865,7870,7872,7891,7893,7910,7912,7929,7931,7948],{"acf_fc_layout":7863,"content":7864},"content_block","\u003Cp>The 2024 Warrior Race is almost here. So, we thought of exploring the principles behind it. For example, can obstacles designed to test endurance, strength, agility and perseverance be used to help us excel in other areas of our life? Dylan Muhlenberg runs, carries, lifts, climbs, swings and crawls his way through the Virgin Active Warrior Race, and discovers that the answer to that question is a resounding, YES! Let’s hear Dylan’s story.\u003C\u002Fp>\n",{"acf_fc_layout":7866,"use_from_post":7867,"width":7868,"theme":7869,"image":11,"title":6,"description":6,"buttons":11},"simple_thin_cta",12833,"boxed","red",{"acf_fc_layout":7863,"content":7871},"\u003Cp> \u003Cbr \u002F>\nLast January, Virgin Active signed a three-year deal as title sponsor of South Africa’s largest obstacle course racing series. Pushing participants to the limits of body and mind, it’s the ultimate test for fitness enthusiasts who spend time in the gym working on their strength, stamina and endurance.\u003C\u002Fp>\n",{"acf_fc_layout":7873,"image":7874},"image_block",{"ID":7875,"id":7875,"title":6,"filename":7876,"filesize":7877,"url":7878,"link":7879,"alt":7880,"author":7026,"description":6,"caption":6,"name":7881,"status":7829,"uploaded_to":7789,"date":7882,"modified":7883,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7884},10313,"In-article-images-2-2-1.png",5678784,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002Fattachment\u002Fin-article-images-2-2-2\u002F","Warrior Race 2023 Team Photo","in-article-images-2-2-2","2024-01-29 14:26:52","2024-02-02 07:38:41",{"thumbnail":7885,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7886,"medium-width":7843,"medium-height":7844,"medium_large":7887,"medium_large-width":7846,"medium_large-height":966,"large":7888,"large-width":7848,"large-height":7849,"1536x1536":7889,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7890,"2048x2048-width":7854,"2048x2048-height":7855},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-300x181.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-768x464.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-1024x618.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-1536x928.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2-1-2048x1237.png",{"acf_fc_layout":7863,"content":7892},"\u003Cp>As one of only a few opportunities for athletes from different sporting codes to compete against each other on a level playing field, the Virgin Active Warrior Race is the benchmark. On Saturday, 30 September, at Devonbosch in Stellenbosch, I joined 1 564 warriors in a cold drizzle to run, carry, lift, climb and crawl my way through obstacles designed to test our endurance, strength, agility and perseverance.\u003C\u002Fp>\n\u003Cp>It is a stark reminder of my physical neglect. Nature calls for adaptability and is a true test of our primal abilities. Natural movements have become rarities in a world of ease, and by breaking free from comfort and embracing the obstacles that the Warrior Race challenges us with, we discover parts of ourselves we’d forgotten existed. I seldom use my body in all the ways possible. I’ve forgotten the language of motion.\u003C\u002Fp>\n",{"acf_fc_layout":7873,"image":7894},{"ID":7895,"id":7895,"title":6,"filename":7896,"filesize":7897,"url":7898,"link":7899,"alt":7900,"author":7026,"description":6,"caption":6,"name":7901,"status":7829,"uploaded_to":7789,"date":7902,"modified":7831,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7903},10281,"In-article-images-2.png",5010960,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002Fattachment\u002Fin-article-images-2\u002F","Warrior Race 2023","in-article-images-2","2024-01-22 13:57:36",{"thumbnail":7904,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7905,"medium-width":7843,"medium-height":7844,"medium_large":7906,"medium_large-width":7846,"medium_large-height":966,"large":7907,"large-width":7848,"large-height":7849,"1536x1536":7908,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7909,"2048x2048-width":7854,"2048x2048-height":7855},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-300x181.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-768x464.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-1024x618.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-1536x928.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-2048x1237.png",{"acf_fc_layout":7863,"content":7911},"\u003Cp>\u003Cstrong>1. Balancing\u003C\u002Fstrong>\u003Cbr \u002F>\nThis is a skill diminishing with age and modern living. The Warrior Race is a gruelling trial over treacherous terrain that demands every step be a calculated one. Balancing is more than steadying oneself. It’s survival. The course is a testament to this truth: slippery and uncertain. Know how to balance and you’ll evade the fall. The payoff? Stability, agility and a sharper mind.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>2. Crawling\u003C\u002Fstrong>\u003Cbr \u002F>\nInstinctive but forgotten, crawling is a fundamental movement that we discontinue as soon as we can walk. The Warrior Race thrusts us back to our roots, demanding we manoeuvre under barbed wire, through tunnels and even crawl under electric fencing. It’s a return to simplicity, a reawakening of the essence – and hell on the elbows and knees.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>3. Jumping\u003C\u002Fstrong>\u003Cbr \u002F>\nThis rebellion against gravity’s embrace is a neglected art, drowned in our sedentary existence. But the Warrior Race offers a stage on which to reclaim this defiance. Over obstacles, the leap is a proclamation of vitality, a challenge to our dormant muscles and, it’s worth remembering, needs to be married to the ever-important landing.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>4. Carrying\u003C\u002Fstrong>\u003Cbr \u002F>\nThe Warrior Race is a classic test of strength through carrying heavy loads. From sandbags and logs to gas cylinders and cinder blocks and even buckets filled with gravel, being able to carry these things over a distance is a show of power that jellies the legs and tightens the core.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>5. Swinging, Hanging, Climbing\u003C\u002Fstrong>\u003Cbr \u002F>\nArguably the most difficult of all movements, this trinity urges competitors to conquer obstacles in a primal way. It’s a helluva workout for the shoulders and arms, demands He-Man upper-body strength and a strong grip. I couldn’t do it. Even though my great-great-great-great-great-great-great-grandfather preferred to swing from a tree instead of dragging his knuckles, I’m unaccustomed to this sort of thing and had to forfeit three obstacles. I kept restarting and had the best of intentions to finish each and every obstacle… but I just couldn’t do it.\u003C\u002Fp>\n\u003Cp>Throughout it all, I got to spend quality time with a part of myself that I don’t often get to meet. That voice in my head that only speaks to me during KM10 of a long run, when I’m drenched in sweat and my legs are cramping. That voice that says, ‘Keep going.’\u003C\u002Fp>\n\u003Cp>Endurance sports allow us to spend more time with that voice, and the more it speaks to us, the more chance we have of it sticking around and talking to us when we need it for some other part of our life. That voice that was whispering to me at the start of the race as I stood shivering in a puddle grew louder as the race progressed, and was screaming at me like a drill sergeant by the end.\u003C\u002Fp>\n",{"acf_fc_layout":7873,"image":7913},{"ID":7914,"id":7914,"title":7915,"filename":7916,"filesize":7917,"url":7918,"link":7919,"alt":7915,"author":7026,"description":7915,"caption":7915,"name":7920,"status":7829,"uploaded_to":7789,"date":7921,"modified":7831,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7922},10278,"In Article Images 2 (3)","In-article-images-2-3.png",4750426,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002Fattachment\u002Fin-article-images-2-3\u002F","in-article-images-2-3","2024-01-22 13:56:48",{"thumbnail":7923,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7924,"medium-width":7843,"medium-height":7844,"medium_large":7925,"medium_large-width":7846,"medium_large-height":966,"large":7926,"large-width":7848,"large-height":7849,"1536x1536":7927,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7928,"2048x2048-width":7854,"2048x2048-height":7855},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-300x181.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-768x464.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-1024x618.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-1536x928.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-2-3-2048x1237.png",{"acf_fc_layout":7863,"content":7930},"\u003Cp>There are only four events a year, but intense gym training brings some of those feelings back, and I’m determined to use every run, every weights session and every group class to train the warrior in me. I realise that the pain I’m experiencing post-race isn’t agony – it’s the body acknowledging the rekindling of an ancient flame that invites us to reclaim our movement. So embrace the new, and explore the unknown. Be courageous enough to live a life that few will ever understand. That’s the way of the warrior.\u003C\u002Fp>\n",{"acf_fc_layout":7873,"image":7932},{"ID":7933,"id":7933,"title":7934,"filename":7935,"filesize":7936,"url":7937,"link":7938,"alt":7934,"author":7026,"description":7934,"caption":7934,"name":7939,"status":7829,"uploaded_to":7789,"date":7940,"modified":7831,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":7837,"height":7838,"sizes":7941},10276,"In Article Images 1","In-article-images-1.png",4514986,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002Fattachment\u002Fin-article-images-1\u002F","in-article-images-1","2024-01-22 13:56:03",{"thumbnail":7942,"thumbnail-width":7841,"thumbnail-height":7841,"medium":7943,"medium-width":7843,"medium-height":7844,"medium_large":7944,"medium_large-width":7846,"medium_large-height":966,"large":7945,"large-width":7848,"large-height":7849,"1536x1536":7946,"1536x1536-width":7851,"1536x1536-height":7852,"2048x2048":7947,"2048x2048-width":7854,"2048x2048-height":7855},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-300x181.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-768x464.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-1024x618.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-1536x928.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F01\u002FIn-article-images-1-2048x1237.png",{"acf_fc_layout":7863,"content":7949},"\u003Ch3>\u003Cstrong>What type of Warrior are you?\u003C\u002Fstrong>\u003C\u002Fh3>\n\u003Cp>\u003Cstrong>ROOKIE\u003C\u002Fstrong>\u003Cbr \u002F>\n4–6 km, 15 obstacles\u003C\u002Fp>\n\u003Cp>Rookie is all about fun and camaraderie. It is the shortest distance with the easiest obstacles. You will be crawling, climbing and jumping your way through the course – running is not even required! The Rookie Race is a great opportunity to challenge your friends and colleagues to try something out of the ordinary… and a little bit muddy. Although the main focus is on obstacles that are fun, there are one or two that will challenge you mentally and physically.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>COMMANDO\u003C\u002Fstrong>\u003Cbr \u002F>\n8–10 km, 22 obstacles\u003Cbr \u002F>\nFor those seeking a greater challenge than Rookie, and who want to test themselves a little more in terms of endurance, strength and agility, Commando is a good option. It places a bit more emphasis on upper-body strength than Rookie, but is still easier than Black Ops. Teams can go out and enjoy this challenging category, helping each other through the obstacles and providing a good opportunity for team building.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>BLACK-OPS\u003C\u002Fstrong>\u003Cbr \u002F>\n12–15 km of racing, 25–30 obstacles Black-Ops is the most challenging category, combining both Rookie and Commando obstacles with the addition of endurance obstacles that involve carrying and dragging heavy objects for set distances. For those who are brave, fit and strong enough, Black-Ops is a good way to test yourself mentally and physically. No excuses, no mercy, no giving up!\u003C\u002Fp>\n","\u003C!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\u002F\u002Fyoast.com\u002Fproduct\u002Fyoast-seo-wordpress\u002F -->\n\u003Ctitle>Virgin Active Warrior Race 2024: What to expect | Virgin Active South Africa\u003C\u002Ftitle>\n\u003Cmeta name=\"description\" content=\"Get a taste of the Virgin Active Warrior Race through Dylan Muhlenberg's eyes, as he navigates through an obstacle course that blends physical exertion with exhilarating fun.\" \u002F>\n\u003Cmeta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \u002F>\n\u003Clink rel=\"canonical\" href=\"https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fexercise\u002Fvirgin-active-warrior-race-2024-what-to-expect\u002F\" \u002F>\n\u003Cmeta property=\"og:locale\" content=\"en_US\" \u002F>\n\u003Cmeta property=\"og:type\" content=\"article\" \u002F>\n\u003Cmeta property=\"og:title\" content=\"Virgin 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But wellness isn’t just about keeping kids fed and clothed, it’s about setting them up to flourish physically, emotionally, and socially. \u003C\u002Fp>\n",25,17758,{"_acf_changed":11,"footnotes":6},[8447],29,[8449],33,[8451,7796,7814,7815,7816,7817,7818,8452,8453],"post-17755","category-kids","tag-kids",{"read_time":640,"featured_image_mobile":8455,"featured_image_desktop":8468,"page_nav_settings":7858,"nav_to_show":7859,"logo_to_show":7860,"hide_join_now_button":11,"blog_blocks":8486},{"ID":8456,"id":8456,"title":628,"filename":8457,"filesize":8458,"url":8459,"link":8460,"alt":628,"author":6866,"description":628,"caption":628,"name":8461,"status":7829,"uploaded_to":8430,"date":8462,"modified":8462,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":8240,"height":8241,"sizes":8463},17756,"1.png",1729821,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fkids\u002Fthe-guide-for-raising-happy-healthy-kids-is-about-thriving-not-just-surviving\u002Fattachment\u002F1-9\u002F","1-9","2025-04-22 09:11:26",{"thumbnail":8464,"thumbnail-width":7841,"thumbnail-height":7841,"medium":8465,"medium-width":8245,"medium-height":7843,"medium_large":8466,"medium_large-width":7846,"medium_large-height":8247,"large":8467,"large-width":8249,"large-height":7848,"1536x1536":8459,"1536x1536-width":8240,"1536x1536-height":8241,"2048x2048":8459,"2048x2048-width":8240,"2048x2048-height":8241},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-171x300.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-768x1349.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-583x1024.png",{"ID":8469,"id":8469,"title":628,"filename":8470,"filesize":8471,"url":8472,"link":8473,"alt":628,"author":6866,"description":628,"caption":628,"name":8474,"status":7829,"uploaded_to":8430,"date":8475,"modified":8475,"menu_order":7832,"mime_type":7833,"type":7834,"subtype":7835,"icon":7836,"width":8476,"height":8477,"sizes":8478},17757,"1-1.png",1856048,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1.png","https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fkids\u002Fthe-guide-for-raising-happy-healthy-kids-is-about-thriving-not-just-surviving\u002Fattachment\u002F1-10\u002F","1-10","2025-04-22 09:12:08",1728,1041,{"thumbnail":8479,"thumbnail-width":7841,"thumbnail-height":7841,"medium":8480,"medium-width":7843,"medium-height":7844,"medium_large":8481,"medium_large-width":7846,"medium_large-height":904,"large":8482,"large-width":7848,"large-height":8483,"1536x1536":8484,"1536x1536-width":7851,"1536x1536-height":8485,"2048x2048":8472,"2048x2048-width":8476,"2048x2048-height":8477},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1-150x150.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1-300x181.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1-768x463.png","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1-1024x617.png",617,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F04\u002F1-1-1536x925.png",925,[8487],{"acf_fc_layout":7863,"content":8488},"\u003Cp>If parenting had a rulebook, “keep them alive and thriving” would be right at the top. But wellness isn’t just about keeping kids fed and clothed, it’s about setting them up to flourish physically, emotionally, and socially.\u003C\u002Fp>\n\u003Cp>Professor Eileen Africa, wellness expert and kid-whisperer for children’s wellbeing, reminds us that wellness isn’t a one-size-fits-all approach – it’s a layered, ongoing process that helps kids grow into well-rounded, individuals. So, how do we nurture wellness without turning into exhausted, overcommitted parents?\u003C\u002Fp>\n\u003Cp>“Wellness is all about healthy habits – not just the occasional carrot stick or one-off yoga session, but an approach that helps kids feel good in their bodies and minds every day. Think of it as little daily actions that build resilience, confidence, and overall wellbeing,” explains Professor Africa.\u003C\u002Fp>\n\u003Cp>Here’s a quick look at the six dimensions of wellness that help kids grow into happy, balanced humans:\u003C\u002Fp>\n\u003Cul>\n\u003Cli>\u003Cstrong>Emotional wellness:\u003C\u002Fstrong> Life throws curveballs (meltdowns over the wrong colour cup, anyone?), but emotional wellness helps kids build resilience and self-worth. Supporting them through challenges, validating their feelings, and teaching stress-management techniques (like deep breaths instead of dramatic floor flops) make a world of difference.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Cognitive wellness:\u003C\u002Fstrong> From learning to ride a bike to acing math problems, kids thrive when they’re given opportunities to grow their minds. Encouraging curiosity, critical thinking, and a love of learning helps them build confidence in their abilities.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Social wellness:\u003C\u002Fstrong> Ever noticed how friendships can teach kids more life lessons than a classroom? Professor Africa says, “Social wellness is about building meaningful connections, learning empathy, and managing relationships in a healthy way. Whether it’s teamwork in soccer or navigating playground negotiations, social skills shape kids for life.”\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Spiritual wellness:\u003C\u002Fstrong> No, this doesn’t mean enrolling them in daily meditation – spiritual wellness is about helping kids develop their sense of purpose, inner peace, and values. Whether that’s through gratitude, mindfulness, or cultural traditions, it gives them grounding in an often-chaotic world.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Physical wellness:\u003C\u002Fstrong> Movement matters! Keeping kids active – not just through formal sports, but everyday fun like biking, swimming, or dancing around the living room – helps them stay healthy, manage stress, and boost confidence. “Regular physical activity isn’t just about fitness; it impacts mental and emotional wellness too.”\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Environmental wellness:\u003C\u002Fstrong> A clean, safe, and stimulating environment supports kids’ growth. Teaching them small sustainability habits – like recycling, spending time in nature, or reducing plastic use – helps shape their awareness and appreciation of the world around them.\u003C\u002Fli>\n\u003C\u002Ful>\n\u003Cp>Professor Africa highlights that a balanced diet and regular physical activity are key pillars of children’s wellbeing. Proper nutrition fuels their energy, supports brain function, and even enhances academic performance (yes, good food can help with those homework blues). And getting kids moving every day – whether through structured sports or spontaneous play – has massive benefits for their physical, mental, and social health.\u003C\u002Fp>\n\u003Cp>Remember, there’s no such thing as perfect parenting. If your child is mostly thriving, navigating their emotional GPS, and getting their wiggles out (with a side of broccoli and the occasional tantrum), you’re on the right track.\u003C\u002Fp>\n\u003Cp>“Parents play a huge role in shaping wellness not by being perfect, but by offering guidance, encouragement, and support. Positive reinforcement, a strong parent-child relationship, and creating a safe space for kids to explore their interests all go a long way in helping them grow into resilient, well-adjusted individuals.\u003C\u002Fp>\n\u003Cp>“Start small. Encourage wellness in ways that fit your family, whether that’s more time outdoors, family dinners, or simple conversations about feelings. Thriving > surviving, every time.”\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n","\u003C!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\u002F\u002Fyoast.com\u002Fproduct\u002Fyoast-seo-wordpress\u002F -->\n\u003Ctitle>Guide | How To Raise Happy Children | Virgin Active\u003C\u002Ftitle>\n\u003Cmeta name=\"description\" content=\"Eileen Africa, wellness expert, shares that wellness is a layered, ongoing process that helps kids grow into well-rounded individuals.\" \u002F>\n\u003Cmeta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \u002F>\n\u003Clink rel=\"canonical\" href=\"https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fkids\u002Fthe-guide-for-raising-happy-healthy-kids-is-about-thriving-not-just-surviving\u002F\" \u002F>\n\u003Cmeta property=\"og:locale\" content=\"en_US\" \u002F>\n\u003Cmeta property=\"og:type\" content=\"article\" \u002F>\n\u003Cmeta property=\"og:title\" content=\"Guide | How To Raise 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The support from the staff, the stimulating environment for Bobby, and the opportunity for me to pursue my passions and work have made all the difference in maintaining my sense of balance and well-being.\u003C\u002Fp>\n\u003Cp>\u003Cimg decoding=\"async\" style=\"”max-width: 736px;\" src=\"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2025\u002F03\u002F2.png\" alt=\"2\" \u002F>\u003C\u002Fp>\n",{"acf_fc_layout":7863,"content":8838},"\u003Cp>I’m grateful for the space it provides for both of us, and it has truly become a part of our daily routine that I wouldn’t trade for anything.\u003C\u002Fp>\n\u003Cp>Written by Lara Bryson.\u003C\u002Fp>\n\u003Cstyle>\nmedia only screen and (min-width: 1024px) {\u003Cbr \u002F>.blog_image_block img {\u003Cbr \u002F>    border-radius: 5px;\u003Cbr \u002F>    text-align: center !important;\u003Cbr \u002F>    position: relative;\u003Cbr \u002F>    vertical-align: middle;\u003Cbr \u002F>    padding: 0px 202px;\u003Cbr 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18:46:24",2302,1080,{"thumbnail":9159,"thumbnail-width":7841,"thumbnail-height":7841,"medium":9160,"medium-width":7843,"medium-height":9161,"medium_large":9162,"medium_large-width":7846,"medium_large-height":6213,"large":9163,"large-width":7848,"large-height":9164,"1536x1536":9165,"1536x1536-width":7851,"1536x1536-height":9166,"2048x2048":9167,"2048x2048-width":7854,"2048x2048-height":9168},"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-150x150.jpg","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-300x141.jpg",141,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-768x360.jpg","https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-1024x480.jpg",480,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-1536x721.jpg",721,"https:\u002F\u002Fcms.virginactive.co.za\u002Fwp-content\u002Fuploads\u002F2024\u002F11\u002F0030_5-2048x961.jpg",961,[9170,9172,9173,9175],{"acf_fc_layout":7863,"content":9171},"\u003Cp>Keeping your children active and healthy is more relevant than ever in today’s world, where children regularly play games on tablets for hours. Are you one of those concerned parents who need tips? You are not alone. So, what could be done to help our children become more active?\u003C\u002Fp>\n",{"acf_fc_layout":7866,"use_from_post":7867,"width":7868,"theme":7869,"image":11,"title":6,"description":6,"buttons":11},{"acf_fc_layout":7863,"content":9174},"\u003Cp> \u003C\u002Fp>\n\u003Cp>Parents often underestimate how much their behaviour impacts their kids. From food choices to leading an active lifestyle, these daily decisions help mould kids as they grow up. A parent’s influence is very important in the development of their children’s physical activity (PA) behaviours.\u003C\u002Fp>\n\u003Cp>Children develop positive habits and attitudes toward being active from a young age, with parents as their socialisation agents (Ha et al., 2019). By observing and imitating their parents’ behaviours, kids naturally and subconsciously absorb cues about the value of staying active. When parents model regular physical activity, they not only set a powerful example, but also create a family environment that sets a basis for a lifelong commitment to health and fitness. Parents’ attitudes and actions form the foundation for children to develop their relationship with exercise, creating healthy habits that last (Ha et al., 2019; Crumbley et al., 2020).\u003C\u002Fp>\n\u003Cp>Their involvement in a child’s PA goes beyond just setting an example; it also includes providing support, encouragement and praise. Support can look like buying equipment, paying fees, and driving your kids to and from activities (Schoeppe et al., 2016). Both role modeling and active support are equally important in encouraging a child’s long-term engagement in staying active (Zecevic et al., 2010).\u003C\u002Fp>\n\u003Cp>It’s been shown that children are more likely to be physically active when one or more parents lead a physically active lifestyle. Getting active together is a great way for parents and children to boost their activity levels. By participating in joint exercises, both parents and kids benefit, developing a healthier, more active lifestyle for the entire family (Ha et al., 2019).\u003C\u002Fp>\n\u003Cp>Parents are privileged to have control of their children’s daily schedules and play an important role in making sure exercise is prioritised. It’s a parent’s duty to provide their kids with enjoyable and developmentally appropriate opportunities that are the right mix of intensity and duration (Zecevic et al., 2010; Burns et al., 2019; Crumbley et al., 2020).\u003C\u002Fp>\n\u003Cp>Fundamental motor skills and sport-specific skills like throwing, kicking, and catching are not innately learned like other gross motor skills such as crawling and walking. These more advanced skills need some adult guidance and enough practice to build skills, which can encourage lifelong engagement in PA (Crumbley et al., 2020).\u003C\u002Fp>\n\u003Cp>Children learn new skills in the best way when they feel safe, supported, and confident in their abilities. A parent’s approach to learning plays a key role in boosting these feelings of achievement and success, directly influencing a child’s self-perceived competence. It’s recommended that parents take on a supportive parenting style whereby children’s feelings and perspectives are considered, and they are provided with the opportunity to make meaningful choices (Ha et al., 2019).\u003C\u002Fp>\n\u003Cp>Parent-child activity should be focused on developing skills and not on winning (Crumbley et al., 2020). Kids are naturally motivated to learn and a self-driven approach, where children guide their own learning, could be the best way to develop a lifelong love of it. The emphasis should be placed on the effort children put into learning, rather than their ability. This approach leads to kids having a higher perception of competence which plays a big role in shaping achievement motivation. When little ones have a low sense of their abilities, they are likely to lose interest and may become less interested in future opportunities and activities (Rudisill & Johnson, 2018).\u003C\u002Fp>\n\u003Cp>The more parents value an active and healthy lifestyle, whatever that might look like for them, the higher the chance of their kids mimicking their values. Parents undoubtedly have a significant impact when it comes to motivating their children, but the type and level of their involvement are always important factors to consider (Gao et al., 2024).\u003C\u002Fp>\n\u003Cp>How about a walk with your kid in the afternoons after school? Or maybe it’s time to sign up to a gym together? Join a Virgin Active gym near you.\u003C\u002Fp>\n\u003Cp>\u003Cem>Written by Eileen Africa\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp> \u003C\u002Fp>\n\u003Cp>\u003Cstrong>References\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Cp>Burns, R., Bai, Y., Fu, Y., Pfledderer, D. & Brusseau, T. (2019) Parent Engagement and Support, Physical Activity and Academic Performance (PESPAAP): A Proposed Theoretical Model. International Journal of Environmental Research and Public Health. 16(4698) pg.1-14.\u003C\u002Fp>\n\u003Cp>Crumbley, C., Ledoux, T. & Johnston, C. (2020) Physical Activity During Early Childhood: The Importance of Parental Modeling. American Journal of Lifestyle Medicine. 14(1) pg.32-35.\u003C\u002Fp>\n\u003Cp>Gao, Z., Chee, C., Wazir, M., Wang, J., Zheng, X. & Wang, T. (2024) The role of parents in the motivation of young athletes: a systematic review. Frontiers in Psychology. 14(1291711) pg.1-20.\u003C\u002Fp>\n\u003Cp>Ha, A., Ng, J., Lonsdale, C., Lubans, D. & Ng, F. (2019) Promoting physical activity in children through family-based intervention: protocol of the “Active 1 + FUN” randomized controlled trial. BMC Public Health. 19(218) pg.1-12.\u003C\u002Fp>\n\u003Cp>Rudisill, M. & Johnson, J. (2018) Mastery Motivational Climates in Early Childhood Physical Education: What Have We Learned over the Years? Journal of Physical Education, Recreation & Dance. 89(6) pg.26-32.\u003C\u002Fp>\n\u003Cp>Schoeppe, S., Vandelanotte, C., Bere, E., Lien, N., Verloigne, M., Kovacs, E., Manios, Y., Bjelland, M., Vik, F. & Lippevelde, W. (2026) The influence of parental modelling on children’s physical activity and screen time: Does it differ by gender? European Journal of Public Health. 23(1) pg.152-157.\u003C\u002Fp>\n\u003Cp>Zecevic, C., Tremblay, L., Lovsin, T. & Michel, L. (2010) Parental Influence on Young Children’s Physical Activity. International Journal of Pediatrics. pg.1-9.\u003C\u002Fp>\n",{"acf_fc_layout":7863,"content":9176},"\u003Cstyle>@media (min-width: 1024px){.single_blog{padding-top:100px !important}}@media (max-width: 1023px){.single_blog{padding-top:80px!important}}\u003C\u002Fstyle>\n","\u003C!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\u002F\u002Fyoast.com\u002Fproduct\u002Fyoast-seo-wordpress\u002F -->\n\u003Ctitle>Parenting Tips | Healthy & Active Children | Virgin Active\u003C\u002Ftitle>\n\u003Cmeta name=\"description\" content=\"Learn parenting tips about how to keep your children healthy and active. Join a Virgin Active gym near you today.\" \u002F>\n\u003Cmeta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \u002F>\n\u003Clink rel=\"canonical\" href=\"https:\u002F\u002Fwww.virginactive.co.za\u002Fblog\u002Fkids\u002Fparenting-tips-how-to-ensure-your-children-stay-active-and-healthy-with-parent-role-modeling\u002F\" \u002F>\n\u003Cmeta property=\"og:locale\" content=\"en_US\" \u002F>\n\u003Cmeta property=\"og:type\" content=\"article\" \u002F>\n\u003Cmeta property=\"og:title\" content=\"Parenting Tips | Healthy & Active Children | Virgin Active\" \u002F>\n\u003Cmeta property=\"og:description\" content=\"Learn parenting tips about how to keep your children healthy and active. 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