Looking after your physical and mental health is very important, and perhaps even more so when you’re a parent because you’re responsible for everyone else’s health and happiness, too! So, with respect to physical health and movement, how can you be active when you’re a parent?

While it may seem overwhelming (or even impossible) to add another thing to your to-do list, getting active is totally possible! It just takes some time and dedication to implement the changes. Here are some easy suggestions to try right now:

Consider HIIT Workouts

HIIT stands for is high-intensity interval training and the idea is to work at a very high intensity (around 80% of your max heart rate) for a short period of time. Then, you’ll bring your heart rate down and work with a lower intensity before hitting the 80% heart rate again.

A session is normally between 20 to 40 minutes, meaning it doesn’t take much of your time, but you can burn a high amount of calories.

Because of the short time, this might be a great type of parent workout because it achieves maximum results in minimum time. And let’s face it, we’re all so darn busy!

Workout With Your Stroller

Instead of going out for a walk, why not put your running shoes on and go for a light run with your child(ren) in the stroller? If you don’t want to run, a high-paced or uphill walk will get your heart rate racing (and your calves will be burning, too!). Working out with a stroller also gives you that extra resistance.

Go On A Hike

Hiking can be a fun way to explore the great outdoors while working getting a good workout, too! As fitness experts like Kevin Morgan of Rochester NY mention, it can also be a great activity for doing with family—older kids can hike alongside you while very young kids can be carried in a sling or carrier (giving you an even better workout).

A hike doesn’t have to take too long and it can be very rewarding. You can even set yourself goals like mountain climbs to train towards.

Sign Up For A Kid-Friendly Gym

If you want to be active as a parent, it might make sense to invest in a family gym membership (or at least some type of membership where you can bring your child).

Do some research into your local gyms and see which ones cater for kids. What you will find is that the more premium gyms will often offer a small amount of free childcare in their membership, allowing you to workout while they look after your little one. The amount of time varies from gym to gym, but you can expect a minimum of an hour.

When joining a gym, remember to ask if they do any discounts on memberships, too! Sometimes if you join with another person it may save money.

PS: It can also be cheaper if you pay the full membership upfront!

Follow Online Workout Videos

Depending on the age of your children, online workout videos can be the perfect solution. For younger children, when they nap, you can quickly put on a 30-minute online workout video and get active in the comfort of your own home.

These videos can be based on anything, from doing HIIT (like mentioned above) to doing steps, a full body workout, and more. The best thing about doing a home workout using YouTube is that it’s free! Or, you can simply follow videos from fitness gurus on Instagram, purchase a program from a trainer you love, or even work out with a friend.

If you do decide to use YouTube, you’ll find a plethora of other videos on all sorts of topics. It may be a great idea to consider watching some videos on lifesaving measures or what to do in an emergency, for example, a CPR test or other videos related to breathing, airways, and health.

Try To Multitask

If you are finding it really difficult to get active, then incorporate exercise into your daily routines with your children.

For example, you can have some fun and put a child on your back and squat with them. Or, if they are older, have a dance party! Dancing is not only fun but it will get everyone moving and letting go of their inhibitions. Something else that you can do is run, walk, or even build an obstacle course to move through! The more fun you have, the less it’ll feel like work.

Bike Rides 

Bike rides are great for getting you active, while also being outside and exploring your local area. Depending on your children’s ages, there are bike options for everyone. If they are very young, you can get a bike trailer and strap them in this. If they are older, you can get a two-seater bike, or they can cycle alongside you.

Why not use an app like Strava to track your journeys, too? This way you can see if you are cycling a further distance or riding faster. If you need to purchase a bike, try Facebook Marketplace first. People are often reselling items at a much lower price. If you don’t want to buy, your town may offer rental options as well.

Swimming 

Another activity that is great for children and adults alike is swimming. Just getting in the pool splashing around and having fun with your children will burn some extra calories! The amount of activity that you get out of swimming will vary depending on the age of your child.

A tip would be to go with a friend or family member; this way you can take turns swimming and watching the children. And, when you’re at the pool, be sure to ask about any classes that you and your children can go to! Classes are another way you can get active and have fun with your children at the same time. 

Walk Your Pet(s) Together

If you have a pet you can walk, great! If not, you can always get outside for a walk with loved ones (with or without furry friends).

If you do have a dog, then bring your children and make it fun by varying the pace of your walk. You can choose different terrains to walk on and plan to tackle different hills along the way.

PS: Hills are great at building strength in your leg muscles as well as increasing your heart rate!

Regardless of what you do, the goal is to get active (and stay active!) while alongside family members to promote overall wellness and joy together!

 

Featured Image Credit: Lgh_9