Exercise for parents can sometimes be the last item on a long family to-do list. Tucked behind daily chores and kids’ soccer practice, it can be hard to squeeze in all of the important expectations for the day. In fact, adults with two or more children aged 0–5 report about 80 fewer minutes of weekly vigorous physical activity than those with no children or just one child.
There are unique challenges to balancing an active lifestyle with parenting duties, and workouts may not look the same as before having children. Some days, your “workout” may be tidying up after the kids; other days, it’s hauling laundry or playing airplane for the hundredth time. Exercise can fit into a parent’s life in many different ways, and these practical, quick tips and strategies can help incorporate more exercise into the busy parenting routine.
Incorporate Physical Activity into Family Time
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 seesaw uses muscles you may have forgotten about. Teach them your 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 maybe ask another parent to join you.
Active Outings
While there is a time and place for family movie night, also plan active outings with your family when possible. Spend a day fishing, kayaking or hiking to enjoy nature, or measure the miles walked for a day at the theme park or the county fair and reconnect as a family 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.
Even everyday outings, such as errands, can encourage physical activity if you ask yourself a few key questions.
- 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?
Even small changes can add up to more active minutes each day.
Family Walks
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 your 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 also 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.
Small Workouts, Big Impact
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 mental 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.
- 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. Activity-based games like Wii Fit, Just Dance and Pokémon Go can also be fun for all ages.
Set Realistic Goals
Focus on consistency, not the amount of exercise. Consistency is key to any routine, and adding a little bit more exercise consistently will add up over time. Movement is movement, no matter what it is.
Remember to celebrate your wins, no matter how big or small. It’s a win if you:
- Went on a five-minute walk while the kids ate lunch.
- Chose the further parking spot.
- Went with your kids while they searched for a Pokémon instead of waiting in the car.
- Did the laundry, made dinner or did any other daily chores and activities.
Start small when planning to add extra exercise time to your day. Create manageable, bite-sized plans that will be easy to incorporate and won’t overwhelm you. Use these tips as a guide to planning ahead.
Put Yourself Back on the List
Everyone knows that exercise is essential for both physical and mental health, but parents often put themselves 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, an outreach of Advent Christian Village, wants to support your commitment to health and wellness. You should see your primary care provider before starting any new routines. ACV Health offers primary care services as well as specialty services and would be happy to help.
We are currently accepting new patients in Live Oak, Florida. Our mission is to provide comprehensive care in a convenient and familiar environment. You are welcomed with the warmth of a small-town doctor’s office backed by the resources of a larger provider. Request an appointment today to get started.
DISCLAIMER: This blog is not intended as medical advice. If you have questions related to your health, please speak with a healthcare professional. If you are experiencing a medical emergency, call 911 immediately.
