When we take care of ourselves, we are able to be better parents to our children because we are healthier and less stressed.
As parents, it is often challenging to figure out when to exercise between bus schedules, after-school activities and bedtime. One of the keys to successfully establishing an exercise habit is to create a consistent time for your fitness routine. In addition, we are modeling positive behaviors to our kids.
Take your kids with you in a jogging stroller
If your children are stroller-age, take them with you on a run or walk in a jogging stroller. Lisa Druxman, M.A., a pre/postnatal fitness expert recommends using a jogging stroller that is comfortable and easy to fold. “Consider a stroller with shock absorbers as this keeps the ride smooth for little ones,” says Druxman. She encourages moms to make sure that their stroller is the right height and that they maintain good posture when they run with a jogging stroller. Druxman tells moms when they run or walk to “lead with your chest, keep shoulders down and back and keep body in neutral alignment.”
Some parents plan their walk or run to coincide with naptime so that their child falls asleep. If you exercise when your child is awake, bring along snacks and small toys to entertain them when they wake up. Consider attaching the toys or books to the stroller with plastic rings so that you don’t have to stop and pick up toys when your child drops them.
Exercise with your kids
When Amy Jewett Sampson’s kids outgrew the jogging stroller, she got them to ride bikes alongside her while she jogs. Start with a short distance to teach your kids how to stay with you. You should also establish a guideline for them to stay with you, such as they cannot go more than one mailbox ahead of you on their bike. For tweens and teens, have them walk or jog with you. In addition to exercising yourself and spending quality time with your children, you will be helping them develop lifelong healthy fitness habits. If there is bad weather or you enjoy aerobics more than walking/jogging, consider working out to an exercise video with your kids. Consider their interests and music preference when picking out a video. Another option for a short workout is to jump rope together and see who can jump the longest.
Join a gym with childcare
If you are going to join a gym, find one that offers childcare while you work out in the facility. Be sure to check the hours of operation for the childcare and verify that the hours coincide with your workout plans.
Visit the childcare rooms to make sure that you feel comfortable with the facilities and the way that the staff cares for the children. Inquire about staffing ratios and training required by the staff. Check if childcare is included in your monthly dues or if there is an additional fee for childcare. You should also ask the staff about security and how they verify that the correct adult is picking up a child.
Trade off with a friend or spouse
Many parents find that exercising in the morning before their family wakes up is a great way to start the day. “The easiest thing for me is to get up early while my husband and kids are still sleeping and run on my treadmill; or, if the weather is decent, I go running in my neighborhood,” says Whaley. Another option is to work out in the evening or on the weekend while your spouse watches the kids. If you are at home during the day with your kids, consider trading off with a friend so that one person watches the children while the other person works out. You can also head to the park with your friend and take turns working out while the other person watches the kids play.
Find hidden time in your day
If you work outside the home, consider using your lunch hour to exercise during the week. If your office does not have an on-site fitness centre, join a nearby gym and exercise during lunchtime a few days a week. Another idea is to head outside for a brisk walk during lunch with your co-workers.
If you are at home during the day and your children still nap, you can do an exercise video while they sleep. If your children are older, you can also sneak in some exercise during your children’s sports practice. Take a run or walk around the park or sports field where they are practicing.
Once you start exercising, keep experimenting until you find a routine that works for you. As your children get older and their schedules change, you will need to continually re-evaluate your exercise time and make adjustments as needed. Make sure that you make the time to take care of your body and do something positive for yourself.
Jennifer is a freelance writer and a mom of two kids. She heads out for a jog in the early morning most days.
Calgary’s Child Magazine © 2024 Calgary’s Child
