According to the U.S. Department of Health and Human Services, only one in three children is physically active on a daily basis. But studies show that if you’re concerned about your child’s lack of fitness, you might need to first focus on improving your own health.

A recent report published in the Psychology of Sport and Exercise revealed that many children stop engaging in physical activity for the fun of it around age nine. Those internal motivators are often replaced with external ones by this age, meaning that children may feel pressure to engage in physical activity to improve how they’re perceived. Of course, many children stop participating in fitness altogether when they’re young, which isn’t surprising when you consider that children now spend more than seven and a half hours per day in front of a screen. Two-thirds of parents are worried about their children’s electronic device usage, and it seems like they may be rightfully concerned. Kids are less active today than they were in the past. In fact, about 25,000 fewer high school students played football in 2018 than in 2017.

However, the onus isn’t merely on children to fit in their fitness. Recent studies show that parents have a huge impact on the activity levels of their kids. Not only can bullying your children about their weight lead them to gain more over time, but there may also be some evidence to suggest that the healthy habits of moms and dads can be passed onto their kids without anyone ever realizing it. In an Ohio State University Wexner Medical Center study involving male mice, it was discovered that those test subjects who ate a nutritious diet and exercised had offspring with lower body weights and fat masses, as well as improved metabolic health. In contrast, male mice who were inactive passed on genes linked to a higher glucose intolerance and poor metabolic health. Even prior to conception, increased exercise rates were linked to better overall health and fitness.

That said, these results have yet to be replicated in humans. What’s more, it’s likely up to both mother and father to pass on those desirable genes — and going to the gym a month prior to becoming pregnant may not be enough to safeguard your infant from health complications or prevent them from becoming overweight. However, the study does highlight the role genetics play in our weight and how the foundation for healthy habits can be laid from a very early age.

Whether or not you’ve been active all your life, you can do your part to encourage physical fitness for your entire family. By limiting family screen time and engaging in fun outdoor activities together, this summer presents an incredible opportunity for you and your loved ones to focus on overall health. Since swimming is the fourth most popular sports activity in the U.S., take advantage of these nice days and head to your local pool or play outside in the yard. Find an excuse to make any outing a bit more physical to foster a love of fitness in every family member. And considering activities as simple as bicycling (up to 20 miles per week) can help lower the risk of heart disease by almost 50%, the effort is well worth your time.

By the time fall rolls around, you’ll likely have made your commitment to wellness an actual habit — and that can ensure a lifetime of good health. So consider spending less than four hours on the sofa every day and help set a great example for your kids.