Exercise disguised as play with my daughter is the best part of my day

“1 … 2 … 3 … Go!”

I take off down the sidewalk, a few yards ahead, before stopping. When I turn around, a grin spreads across my daughter’s face just before she tears off toward me. I excitedly cheer her on while her screams and giggles of excitement fill the air.

When Emerson, my 4-year-old, catches up with me, I congratulate her on her super-fast run, and we celebrate with a little dance move or high-five. After another minute or so, she grabs my hand and throws it forward, her nonverbal cue to go again.

This is our evening walk, and it is, without question, my favorite part of each day that we get to take one. Typically, we either go right before or after dinner. Sometimes it’s a family affair, and other times it’s just the two of us. Our route is always the same, and she knows it by heart, right down to every uneven step and utility pipe lid in the sidewalk. It doesn’t look like exercise. It looks like a kid and her dad being a little ridiculous outside. That’s sort of the point.

Recommended Reading

Sept. 10, 2026 News by Andrea Lobo

Growth hormone therapy helps PWS infants overcome failure to thrive

Exercise disguised as play

My husband, Jamie, and I have two children living with Prader-Willi syndrome (PWS). Due to low muscle tone, a slower metabolism, and an increased risk of weight gain or obesity, regular exercise and a regimented diet are required. Staying active isn’t optional in the way it may be for other kiddos her age. It’s part of how we manage her health day to day, alongside the meal planning, the appointments, and everything else we track.

At first, the walks felt like one more thing to manage. Some nights, that’s still how it feels after a long day. Somewhere between the front door and the other side of our cul-de-sac, though, it stops feeling like a task and becomes the best 20 minutes of my day.

While “1, 2, 3, Go!” is typically the main event, it’s far from the only one. Some nights we shamelessly bust a move down the sidewalk with arms flailing and butts shaking. Our hips don’t lie. Emerson is an expert at creating new choreography for me to mimic. She’s also a pretty good galloper, and she’ll switch into it out of nowhere. Then we’ll throw in some different, funny walks, like our “sumo wrestler walk” or spinning while walking.

Other nights, it’s quieter. She’ll stop to collect leaves and twigs, arranging them into what appears to be a very rustic bouquet. We’ll walk another block holding the bouquet like it’s the whole reason we came outside, and by the next stop sign, she’s traded half of the leaves or twigs for what seem to be better ones. All bets are off if we find a pine cone. Those are the holy grail and must be collected at all costs.

Following her lead

I’ve come to believe that our evening exercise sticks because it isn’t framed as exercise at all. If I tried to get Emerson to run laps or do jumping jacks because a chart somewhere says she needs more activity, I doubt it would last a week. Kids can tell the difference between play and prescriptive exercise, even when it’s dressed up like fun. Instead, we created exercise out of activities that she was already gravitating toward. Since she started walking, she’s always loved a path. She still does laps around the main floor of our house, which is a great alternative for those evenings when the weather is bad or it’s too cold outside.

What seems to be the biggest motivator is following her lead and building excitement around a routine. While I may count down to kick off another round of  “1, 2, 3, Go!”, we ultimately go with her flow. She decides when to dance, when to walk silly, and when to stop to gather our bouquet. My job is to keep up and trust that whatever she wants to do next will probably be fun and silly. Some nights, that means we barely make it a block over 20 minutes because we’ve stopped to gather a bouquet, inspect the seasonal decorations, or stand on the utility pipe lids that she pretends can teleport her. Regardless, our blood is flowing and our heart rates are up.

I don’t know how long this exact version of our walk will last. Kids change, interests shift, and I’m sure “1, 2, 3, Go!” won’t hold her attention forever. Someday she’ll want a different game, a different route, or no dad tagging along at all. But for now, most evenings, I get at least 20 minutes of my little girl choosing to run toward me, again and again, having so much fun. I’ll take it over any structured workout, for her or for me, and hold on to it for as long as I can.

Note: Prader-Willi Syndrome News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Prader-Willi Syndrome News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to Prader-Willi syndrome.