As a parent, your life is filled with many new challenges and responsibilities. Juggling work, home life, and the needs of your children can leave little time for yourself. As a result, personal time often takes a back seat. Keeping fit and healthy as a parent can seem like an even more challenging feat. However, this should not stop you from exercising regularly. The benefits of staying active are numerous, irrespective of whether you have kids or not! Engaging in physical activity on a regular basis improves cardiovascular health, strength, stamina, balance and coordination. It also increases bone density and lowers the risk of developing chronic diseases such as hypertension and diabetes. It also helps to reduce stress and anxiety while increasing self-esteem and confidence. Read on to learn more about how you can make time for exercise as a parent.
Make the most of your commute
Commuting to and from work can seem like a never-ending time sink.
Alternatively, you could use it for exercise. Here are some ways
to
try incorporating exercise in your commute:
- Ride a bike to work (or an e-bike or foldable bike) - If you don't feel fit enough, try an e-bike instead or take a foldable bike and get off at an earlier stop. It can be a great way to get some exercise, build your strength and a nice change from the crowded trains.
- Get off at an earlier stop or park your car further away - Parking in the city can be expensive but there may be cheaper options slightly further away and as an added benefit you get a few extra steps. Similarly, if you take the train, tram or bus, get off at an earlier stop and sneak in a few extra steps.
- Opt for the stairs at work instead of the lift - Where possible, take the stairs at work, this is a great way to build those leg muscles.
- Exercise at lunch time - Take a lunch walk, join some colleagues for soccer in a park or go to a local group fitness class. These can all be great ways to dedicate some time towards physical activity.
Exercise with your children
Exercise can be turned into a fun and educational experience for both you and your children. You can try playing catch, playing soccer, throwing some hoops, jumping on the trampoline, playing backyard cricket or playing tag with your kids. Alternatively, you could do gardening or housework with your kids. This will not only help you stay fit but also teach your children about the importance of keeping active.
Fitness basics you can do at home
Working out at home is a great way to squeeze in a quick workout when you are short on time. Below are some exercises you can do at home, alone, without any equipment.
- Pushups - You can do pushups anywhere and at any time of the day. Pushups are a great way to build upper body strength and can be done anywhere, anytime.
- Squats - Squats are a great full body exercise that can be done anywhere, anytime. Planks - Planks are another great full-body exercise that can be done anywhere, anytime.
- Yoga - Yoga is a great exercise to stretch your muscles, improve flexibility, and calm your mind.
- Jumping Rope - Jumping rope is another full-body exercise that can be done anywhere, anytime. Jumping rope is a great cardiovascular exercise that burns a lot of calories.
Other options to try include: YouTube workout videos or the free Nike Training Club app.
Weekend activities
In summer, you could visit a nearby beach or lake for a swim or a nearby park for a walk. This is an ideal option for those who have young children. If you have older children, you could take them out hiking or on a trek. Be sure to stick to the trail and avoid dangerous or difficult paths. Trekking is a great way to get in your daily workout while enjoying nature at the same time.
Find the time in your day
You could squeeze in a quick workout at the end of your workday once the kids are in bed to burn off some calories after a long day. Alternatively, you could try exercising first thing in the morning before your day gets too busy. Exercising first thing in the morning is a great way to kick-start your metabolism. Talk to your partner, a friend or a family member if you are finding it hard to find time to see where they can help.
Bottom line
Whatever you do, make sure to slow increase the intensity and reserve some time. You want to be able to enjoy your life as a parent and not just be worn out. Make sure that you are getting enough sleep and making time for regular exercise will help to keep you healthy and happy. And remember, whatever exercise you choose to do, keep it fun! You are more likely to stick to the exercise if it is something you enjoy.
Share your tips and inspire others
Got a tip on how you made time for exercise or its positive effect on your life? Join the KeepActive Facebook group or tag us on Instagram or Facebook to share your story. There are a lot of people unsure about starting their fitness journey or meeting strangers, seeing stories and photos from other people can inspire others to take their first step.
