In the chaotic world of parenting, finding time for personal fitness can be a formidable challenge. The demands of young children, coupled with the many other work/household responsibilities of busy parents, often leave little room for regular exercise. However, maintaining an active lifestyle is not only crucial for physical health and well-being but also sets the foundation for healthy habits in young kids. So, when it comes to exercise, be honest here and ask yourself, “Am I doing enough?” And if you’re not doing enough, read on for my top tips for how to fit in exercise when you have young kids.
This blog post comes from someone who used to scoff at the idea of anyone choosing to go for a run. I was hideously bad at committing to any form of proper exercise. Finally, when I was in my mid-thirties, my body started to fall apart in that my back and shoulders were in agony most days. Once my youngest child started school I finally succumbed and joined the gym. I can honestly say it has changed my life and I have never looked back. I even went to the gym first thing in the morning on Easter Sunday this year! I shocked myself, honestly.
Believe me, I know that the last thing most knackered parents want to do with any smidgen of free time they have is exercise. Those were my exact feelings for the first few years after I had kids. In this comprehensive guide, as well as persuading you that exercising properly really is unbelievably necessary and important for you, I’ll explore a myriad of creative ways for busy parents to incorporate enough exercise into their daily routines, ensuring that fitness goals are not sacrificed on the altar of parenthood.
Understanding the Importance of Exercise for the Whole Family:
The first step in making sure you’re getting enough exercise as a parent of young children is understanding that, unfortunately, there really isn’t an option here. I’ve heard lots of parents saying, “Well it’s okay because I’m really active running around after the kids all day!” While being ‘active’ in this way (walking the kids to school, running up and down the stairs etc.) is great, doing regular formal exercise sessions every week has to be made a priority.
For most adults, simply leading an active lifestyle isn’t enough. Some of you reading this will have made exercise a priority before you had kids, and may be looking for ideas for how to reestablish those routines now that you’re a parent. Some of you may have never done formal exercise, or very little, in which case you might be looking for ideas for how to start incorporating it into your weekly routine.
When it comes to young children, they’re usually so naturally exuberant and energetic, they don’t really need to do formal exercise sessions (although there’s no reason for them not to if they want to, as long as they’re sensible about it and supervised by an adult).
As children get older, however, it’s a good idea for them to start incorporating more formal exercise into their routine. While many children and teenagers will do this via sports and other activities at school, it’s helpful for them to have the option of doing regular exercise outside of school if they want to.
Making the Living Room Your Exercise Hub:
One great way to ensure the whole family stays active is by regularly transforming the living room into an exercise haven. Turn on some upbeat music, and host a dance party where every family member can participate. This not only fosters a love for movement but also allows for quality time together. Active play in the living room can involve anything from jumping jacks to simple yoga poses – the key is to make it enjoyable for all ages. Most children love to dance, and even children who are less confident in bigger groups will usually love dancing with their family in the privacy of their own home. Try lifting or swinging your kids while you’re ‘dancing’, in the same way you would lift a dumbbell or a kettlebell. Remember to treat it the same as lifting normal weights safety-wise (bent knees, straight back etc) so you don’t do yourself an injury.
Incorporating Exercise into the Daily Routine:
Busy parents often find solace and relaxation in routines. By integrating exercise into the daily schedule, it becomes a habit rather than a task. Whether it’s a brisk power walk or a run around the neighbourhood in the morning or a short workout session before bedtime, establishing a consistent exercise routine ensures that fitness goals are met without disrupting the family’s busy schedule. If done regularly enough, exercise sessions don’t have to long to be effective. If you’ve never done any formal exercise before, you will probably find it takes longer to get into a good routine. If you prioritise it for long enough though, you’ll get there and feel so much better for it.
Tackling Screen Time for Young Kids:
In an era dominated by screens, it’s essential to strike a balance between technology and active play. Instead of succumbing to excessive screen time, encourage active family play and exercise as a substitute. Set specific time limits and challenge your children to engage in physical activities at set times during the day. Not only does this reduce sedentary behaviour, but it also promotes a healthier, more active lifestyle from a young age.
If your children aren’t used to more regular active family activities or exercise, you may find they are resistant to it at first, especially if they are used to a lot of screen time. If you can persevere, they will eventually get used to it and will probably even start enjoying it! Habits can be hard to break, but healthier habits can also be easy to make with a bit of time and effort.
Finding Time: Creative Ways to Utilise Short Time Slots:
When finding time for a full workout routine seems impossible, break exercising down into more manageable chunks. Utilise short breaks, like lunch breaks at work (even better if you work from home) or the time before the kids wake up, or when they’re watching TV, for a quick exercise session.
A fifteen-minute workout may seem insignificant, but it can make a substantial difference when done properly and consistently. If else fails and you really can’t find short windows of time to yourself for exercise, consider engaging in rigorous active play with your kids, turning ordinary family moments into opportunities for movement.
If you can manage even just fifteen or twenty minutes a day, this can be just as effective as say, three long sessions of a full workout each week. Focus each session on a different type of exercise including:
Strength/resistance
Cardiovascular/aerobic
HIIT (high intensity interval training)
Balance and flexibility
Have a look at this helpful page at Physiotherapy Matters to understand the difference between them: https://www.physiotherapymatters.co.uk/blog/understanding-the-different-types-of-exercise-and-their-benefits/
Making the Most of Nap Times When Children are Very Young:
Parents with very young children often face unique challenges, and I would say that generally, the younger the children are, the harder it is for parents to find the time or the energy to exercise properly. However, babies and very young children nap during the day, and nap times can become golden opportunities for exercise. Instead of catching up on household chores or mindlessly scrolling through your Instagram feed slumped on the sofa during these precious moments (and yes I know how tempting this is when you’re exhausted), consider doing a short workout instead. It could be a yoga session or HIT session in the living room.
Making the Most of Online Exercise Videos:
I’m sorry, but even if you don’t have the time for or can’t afford a gym membership (or both), there is no excuse for not exercising properly given the wealth of free videos and tutorials available online. My absolute favourite online resource is YouTube. I use it to learn all sorts of things, all the time, and regularly use it to find fantastic yoga, pilates and HIT exercise videos which are all free. Even if you chose to sign up for the advert-free YouTube service, it would be a fraction of the cost of a gym membership.
I have found some brilliant videos over the years that I started using when my children were too young for me to join the gym, which I always go back to again and again. These days I do go to the gym, but I still use these videos at home on the days I can’t make it (often during school holidays) or am just feeling too lazy to get to the gym! There are thousands of videos of different length sessions covering all aspects of exercise including those all-important four areas: strength/resistance, cardiovascular/aerobic, HIIT and balance and flexibility. They’re an absolute life-saver! Even if you can get up just fifteen minutes earlier than usual to make time for an exercise video, you will notice a huge difference. I promise!
Involving Kids in Different Sports From a Young Age:
As children grow, their interests change. Engaging younger and older kids in various sports not only contributes to their physical well-being but also provides an excellent opportunity for the whole family to stay active. Whether it’s a friendly game of football in the backyard or a weekend fun run at the local park (check out https://www.parkrun.org.uk/ – my five-year-old son loves it!), these activities create lasting healthy memories and can help promote a lifelong positive attitude towards sports and exercise. Explore different sports and activities with them from a young age. The more variety you introduce, the more likely you are to find activities that resonate with different family members.
Becoming a Role Model for Fitness:
Parents play a pivotal role in shaping attitudes towards exercise. Being a role model for an active lifestyle and engaging in physical exercise and activity in front of your children (or even better, with them) is perhaps the best way to instil the importance of staying fit and healthy in your child. This can involve anything from doing yoga together, going on a bike ride, doing fun runs together, to involving your kids in your personal fitness routine. Remember, your actions speak louder than words. Don’t just tell them how important physical exercise is for living a long, healthy life, show them!
Advice for Single Parents and Parents of Newborns:
Single parents and parents of newborn babies face unique challenges when it comes to finding time for personal fitness. Life can often feel completely overwhelming, and exercising properly can soon fall by the wayside. However, with a little bit of planning and creativity, even the busiest schedules can accommodate power walks, quick workouts, or active play with the kids. By making the most of those short windows of time each day and thinking carefully about the type of exercise they do, even single parents and parents of newborns can establish healthy exercise routines, demonstrating the importance of an active lifestyle to their little ones.
A Holistic Approach to Health: Balancing Exercise with Healthy Habits:
It’s important to remember that exercising properly is just one piece of the puzzle for overall health. Combine physical activity with a healthy diet and encourage your family members to do the same. Try to think about relaxation and meditation techniques you can embrace together as a family as well, and incorporate these into the weekly routine. All of these activities not only contribute to the whole family maintaining a healthy weight and strong bones, but also promote cardiovascular health and mental well-being.
In the quest for an active lifestyle for the whole family, it’s crucial not to overlook the importance of adequate sleep. Ensure that both parents and children are getting enough sleep to support overall health and recovery. Quality sleep complements regular exercise, contributing to a well-rounded approach to well-being. If sleep is a problem for either the adults or children in your household, have a look at the following quick-to-read web pages for guidance on sleep habits and hygiene:
https://www.gosh.nhs.uk/conditions-and-treatments/procedures-and-treatments/sleep-hygiene-children
https://sleepeducation.org/healthy-sleep/healthy-sleep-habits
Professional Guidance and Support: Considering a Personal Trainer or Exercise Class:
For those seeking more structured guidance, consider enlisting the help of a personal trainer or joining an exercise class such as Yoga (or Zumba if dancing is more your thing!). Professionals can tailor exercises to suit your fitness goals and provide valuable insights into maintaining an active lifestyle. If you have the time and the money to afford it, it’s a great way to stay accountable and motivated, especially for tired parents with demanding schedules who would otherwise struggle to find the motivation. If the gym isn’t your thing, find a personal trainer who works with clients elsewhere, such as in the park. Exercise classes take place in all sorts of places outside of gyms, so have a look around to find something that will suit you.
Conclusion:
In the whirlwind of parenthood, how to fit in exercise when you have young kids can seem like an insurmountable challenge. However, by adopting a creative and holistic approach, incorporating physical activity into daily routines, and making it a fun family affair, busy parents can achieve an active lifestyle that benefits everyone.
Remember, the most important thing is to start by making small changes and be consistent. Over time, these little things will add up, leading to better overall health and well-being for both you and your children. So, lace up those trainers (perhaps you could treat yourself to a new pair as a reward after a certain number of weeks of exercising?!), cue the music, and embark on a journey towards a healthier and more active life for you and your whole family.
Links and resources:
A short but fantastic and important program explaining the enormous benefits of weight lifting, as well as demonstrating how easy it is to get started using everything things found around the house.
https://www.bbc.co.uk/programmes/m001jc6p
This statistic isn’t surprising to me, knowing how apathetic I used to feel about taking regular exercise.
Article showing that you don’t have to slog your guts out for an hour at the gym to achieve significant health benefits.
https://www.womenshealthmag.com/fitness/a19037973/15-minute-workout-benefits
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