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Finding time for fitness when you have children can feel like an impossible task.
Between school runs, playdates, meal prepping, and the never-ending pile of laundry, squeezing in a workout may seem like the last thing you have time for. But staying fit while managing family life doesn’t have to be overwhelming. In fact, it can be a fun and rewarding experience that benefits not just you, but your kids as well. Here’s how you can maintain your health and wellness while spending quality time with your children.
1. Incorporate Fitness into Playtime
One of the easiest ways to stay active with kids is to make fitness part of your playtime together. Kids have a lot of energy, and chances are they’re constantly on the move. Use this to your advantage!
Active Games: Games like tag, hide and seek, or obstacle courses in the backyard can give you a great cardio workout while your kids burn off energy.
Dance Parties: Turn on some music and have a family dance-off. Not only will you get your heart rate up, but you’ll also share some laughter and fun memories.
Bike Rides or Walks: Family bike rides or walks around the neighbourhood are another way to stay active and enjoy the outdoors together.
2. Work Out While They Play
It’s not always possible to have your kids join in on your workouts, especially if they’re younger or occupied with other activities. That doesn’t mean you can’t squeeze in a quick session.
Playground Workouts: While your kids are climbing and swinging at the playground, you can get a quick workout in. Do some bodyweight exercises like lunges, squats, or push-ups using the playground equipment.
Nap Time or Screen Time: Use nap time or quiet playtime to your advantage. Whether it’s a 20-minute yoga session, a quick HIIT routine, or a short run on the treadmill, every bit counts!
3. Get Your Kids Involved
Children are natural imitators, and if they see you prioritising fitness, they’ll likely want to join in. Involving them in your workout routine not only helps you stay fit but also teaches them the importance of health and exercise from a young age.
Family Yoga: There are many kid-friendly yoga videos available that you can do together. It’s a great way to bond and help them develop balance and coordination.
Mini Workout Partners: For strength training, let your little ones be part of the fun. Use them as "weights" by holding them during squats or lunges. Many parents enjoy doing push-ups while their child sits on their back for an extra challenge!
4. Set Realistic Goals
Life with kids can be unpredictable. One day you might have an hour for a full workout, and the next you may only get 10 minutes. It’s important to set realistic goals and accept that flexibility is key. Instead of aiming for perfection, focus on consistency. Even short bursts of activity can add up to big benefits over time.
Microworkouts: If finding 30-60 minutes straight for exercise is challenging, break your workout into smaller chunks. A 10-minute burst of activity a few times a day can be just as effective.
Weekend Workouts: If weekdays are packed with obligations, aim for longer workouts on the weekends when your partner may be available to help with the kids.
5. Make It a Family Lifestyle
The best way to stay fit with kids is to make an active lifestyle a family priority. By integrating fitness into your family culture, staying healthy becomes part of your routine, not an extra chore.
Family Adventures: Plan active family outings like hiking, swimming, or trips to the park. You’ll get your steps in, and your kids will love the adventure.
Healthy Eating Together: Fitness is only one part of the equation. Healthy eating habits are just as important. Involve your kids in meal planning and preparation, teaching them the value of nutritious foods in a fun way.
6. Prioritise Self-Care
While staying fit with children is all about balance, it’s also crucial to prioritise your self-care. You can’t pour from an empty cup. Whether it’s asking your partner to watch the kids for an hour so you can go for a run or taking advantage of childcare at the gym, it’s important to carve out time just for you when needed.
Tag-Team Parenting: If you have a partner, take turns watching the kids while the other gets some exercise. You both get a break and a chance to focus on your fitness.
Fitness Classes with Childcare: Some gyms offer fitness classes with childcare, giving you the opportunity to work out without worrying about the kids for an hour.
Final Thoughts
Staying fit as a parent is a challenge, but it’s one that can be overcome with creativity, flexibility, and a little help from your family. By incorporating your children into your fitness routine, making physical activity fun, and adjusting your expectations, you can take care of your health while being present with your kids. Remember, you’re not just working out for yourself—you’re setting an example for a lifetime of healthy habits for your children.
Stay active, stay healthy, and enjoy the journey with your little ones!