Staying fit and maintaining physical health while caring for your children is a herculean task. Although your kids might give you a run for your money, they do not necessarily prompt you to head out for an actual run or to the gym for a cardio class. Between the sleepless nights of their infant years and the endless activities of their school-age years, children require a lot of time and energy, which can leave little time and energy left over for self-care. Any parent will tell you that the sacrifice is worth it, but does there need to be a sacrifice?
At the Institute of Medical and Business Careers, we have many students who are not only pursuing their career training but also helping to manage busy households.
The truth is that maintaining physical health and being a parent are not mutually exclusive. However, with the many parental responsibilities and “adulting,” it can be challenging. Luckily, there are proven methods for balancing fitness and parenting. We hope this guide will impart on you some inspiration with regards to fitness and how to leverage your parenting responsibilities to maximize your physical health. Let’s dive in and take a look.
Play with Your Children
Play is essential for the social and emotional development of any child. However, it can also be a great way to get fit without even trying for most parents. Though the calories we burn through physical activity are only a small portion of the calories we burn daily, ramping up the energy we expend is a great way to lose weight. This is an excellent advantage for the parents of young athletes-in-the-making. Practicing sports, dance, or even make-believe-theater with your child can help you burn some extra calories and deepen your relationship. It is a win-win.
Not to mention, depending on how vigorous the play is, you could even see some cardiovascular benefits. So, whether it is a lighthearted Tik Tok two-step in the living room or a full-on game of tag with your children around the house, playing with your children can help you maintain your physical health.
For example, Harvard Health data states that just thirty minutes of moderate play can burn 178 calories for a 185-pound individual. Getting a little more vigorous can bump that up to 222 calories burned.
Eat Fulfilling & Healthy Meals
The age-old advice to “eat healthily” is great but not exactly informative. For a typical individual following the “American Diet,” this just means to fuel up with lean meats, healthy fats, healthy carbs, and lots of fruits and vegetables.
The fact of the matter is that weight gain does not just happen because you are sedentary, though a sedentary lifestyle does not help and can cause a myriad of other health issues. Weight gain generally comes down to eating more calories than you expend in a day. So it is essential to prioritize eating nutrient-dense fulfilling foods than to overeat calorically-dense nutrient-poor food. Here are some tips to help you make that happen for both you and your children.
- Try meal prep to ensure that you have access to delicious healthy meals throughout the week. You can even get your kids involved with the process of meal planning or cooking with you, if age-appropriate. This will also help reduce the money spent on takeout or packaged foods, which can also be loaded in calories. This means planning your meals, shopping with a list, and then doing some preliminary work such as chopping veggies – before you actually need them – reducing cooking time.
- Avoid sugary drinks for both you and your children. Fall in love with water, tea (not sweet tea), and sparkling water. These unsweetened drinks can help you avoid “drinking your calories,” a cardinal sin in the fitness community.
- Stock the house with fruits and vegetables. Swap out unhealthy processed snacks (chips, crackers, cookies) or meals (frozen meals, instant mac, etc.) with fruits and vegetables on your grocery list. You cannot eat unhealthily if it’s not even an option in your house! Head to your local farmer’s market in the warmer months (or year-round, depending on where you live). They have great deals on seasonal fruits and vegetables. You support your local community, and these are usually weekly events with fun activities for children.
- Watch your calories. Choose foods that have more volume as opposed to those that are calorically dense and less nutritious. This will help you avoid overeating and going over your recommended caloric intake. Talk to your doctor about how many calories you should be eating daily and purchase a food scale.
Schedule Workout Time with Your Children
Children usually get their workouts through all the running, jumping, and playing they do daily. However, that does not mean they should be excluded from your workout sessions. Of course, you do not want to give three-year-old dumbbells, but modified workouts mean that both you and your children can get your sweat on.
Moreover, working out at an early age teaches your child both the value of exercise and how to make fitness a habit. You get to lead by example and bond with your child through an activity that you can both enjoy. There are many different forms of exercise that are family-friendly, including the following:
- Yoga is a great way to workout with children. There are a plethora of follow-along videos available for free via apps or even YouTube. Yoga can build strength, improve flexibility, and teach mindfulness.
- Go for a jog or run around the neighborhood with the family or have your younger children ride their bikes or scooters to keep up the pace. You can also jog safely with babies or toddlers placed in strollers. Bikes also have special modifications for child seat additions.
- Calisthenics or bodyweight workouts are the perfect introductions for any fitness newcomer of walking age. It encourages natural movements that rely on body weight for resistance, so it is ideal for children and adults. You can find many free workout videos on YouTube that are family-friendly for beginners to advanced level.
- Bike rides with your children are also great fun and help you explore your local community, parks, and paths. You can find attachments that go on your bike to bring along children who cannot yet ride their own bikes.
Take Advantage of the Great Outdoors
One of the best things that you can do for both yourself and your children is lacing up your shoes and going outdoors. Vitamin D is an essential nutrient that you lose out on when you spend most of your time indoors. Additionally, working out outdoors opens the door to plenty of fun activities.
If you have a backyard, do not be afraid to use it. Head outdoors with your children to romp in the grass, snow, or leaves, depending on the time of year. However, heading out into your neighborhood can also provide opportunities for walks, hikes, Pokemon Go adventures, heading to the park, and more.
Key Takeaways
As a parent raising children and dealing with the demands of being an adult head of household, you have a lot on your plate. However, that does not mean physical health and self-care should be pushed to the wayside. With these simple steps, you can better position yourself to nurture both your physical health and your children’s. Additionally, the benefits, including weight loss, quality time with your favorite little ones, and bonding, are well worth the effort.