It’s hard to squeeze in all the important expectations for the day, and unfortunately, physical exercise is often one of the last items on the To Do List for an active parent. However, with just a little bit of creativity and time management, parents can prioritize a healthy lifestyle. There are unique challenges to balance an active lifestyle with parenting duties, and workouts may not look the same as before having children.
However, just a few practical, quick tips and strategies can help incorporate exercise into the busy parenting routine.
Incorporate Physical Activity into Family Time
When trying to figure out when to exercise, don’t stress about trying to carve out a dedicated time if that doesn’t work in this season of life. Instead, involve your family members, and sneak in physical activity when you’re spending time together.
Utilize Playtime
Kids love an active parent who knows how to have fun, so make time to engage in activities with your children such as playing tag, soccer or frisbee. Incorporating active play with the interests of your children is an additional way to bond with them as well. Kick around a soccer ball, play catch with a football, softball or baseball, race to the end of the pool or teach them how to serve a volleyball or tennis ball.
Explore local parks, playgrounds and recreation areas that encourage movement for both you and your children. Pushing them on the swings, lifting them up to the jungle gym and balancing a see-saw use muscles you may have forgotten about. Teach them favorite childhood games that involve movement, like H-O-R-S-E, Mother May I? or Duck-Duck-Goose. When they’re at practice, make time to walk the nearby track or the perimeter of the practice field, and ask another parent to join you.
Family Walks and Hikes
There are many benefits to daily family walks. Not only are you able to enjoy nature and get exercise, but you aren’t tied to a specific schedule. On some days, you may lace up the tennis shoes before breakfast. On other days, it may be after dinner before you get a few minutes to walk and catch up on your day with your family. Walking is even great with young children, as you can use a stroller for the little ones and bikes and scooters as they grow. Make your family pup part of the routine, and you’re teaching your children the importance of regular exercise and pet care without ever saying a word.
Active Outings
While it can be great to lounge around and watch movies sometimes, plan active outings when possible. Spend a day fishing, kayaking or hiking to enjoy nature or measure the miles walked for a day at the theme park. Even everyday errands can encourage physical activity. Are the local stores within walking or biking distance? Can you park a little farther away than normal? Can you take the stairs instead of the escalator or elevator?
If outdoor activities work best for you, look into 1,000 Hours Outside, and spend time reconnecting as a family in the outdoors. Whether you’re working up a sweat setting up the tent for camping or just spending time together in your backyard, it will bring some fun back to exercise. Plus, kids love to track the hours.
Make Use of Short, Flexible Workouts
It can be difficult for an active parent to set aside an hour for working out, but what if quick bursts of activity throughout the day added up to the same time investment in your health?
Micro Workouts: Break up your exercise into small, manageable chunks throughout the day, such as a few rounds of stretching, lunges or jumping jacks while you’re waiting on the microwave to ding or the water to boil. Pace while you talk on the phone, and turn on music while you’re doing housework. Always keep your tennis shoes and socks in the car for when you have a few extra minutes for a quick walk or need a brain break at lunch.
Home Exercise Routines: Take advantage of short, at-home workout videos that can be done during nap times or while children are occupied. Invest in simple home workout equipment like resistance bands, weights or a yoga mat. Activity-based games like Wii Fit, Just Dance and Pokemon Go can be fun for all ages.
Involve Your Kids: Include workouts that children can join, such as family yoga sessions or dance parties. Use children as “weights” for fun strength exercises, like squats while holding a toddler. Sign up for a class with your kiddo, whether it’s a Mommy and Me Dance Class, martial arts or an afternoon of rock climbing at the gym.
Supporting Your Commitment to Health and Wellness
Everyone knows that exercise is important for both physical and mental health, so don’t put yourself last on the list. Staying active benefits your personal health and your family dynamics, and incorporating physical activity into parenting doesn’t require significant time or financial investments. Challenge yourself to be creative with strategies to stay active with your family, making fitness a fun and integral part of your daily lives.
ACV Health wants to support your commitment to health and wellness. Stay tuned for more tips and updates from ACV Health.
Disclaimer: See your primary care physician before starting any new routines. This blog is not intended as medical advice.
