If you’re a parent, particularly of small children, your workout time could very well be limited. There are definitely ways to fit in solo exercise time, such as quite early on in the morning, late at night, while the children are taking part in an activity, at a gym with childcare facilities, or when a partner, grandparent, or sitter is able to take charge of the kids. However, let’s face it. That doesn’t always occur.
But your duties as a parent don’t have to disrupt your fitness goals. Rather, embrace exercising with your children around. Actually, you will be able to get them moving along with you, introducing positive fitness habits into your kids’ lives as well as providing great opportunities for family bonding.
Parenting is a full-time job. Even a few minutes’ worth of ‘me-time’ can feel nigh-on impossible to achieve when you have children. However, with a few simple steps you can incorporate your kids into your exercise regime and turn it into fun-time!
Here are some ideas about how to stay fit and involve your children as well.
Push-ups
Modify push-ups – in addition to other strength training moves (such as squats, lunges, sit-ups as well as planks) – in order to match your child’s ability. While you will do a traditional push-up (toes on the floor, legs as well as back straight, elbows bent), your child will be able to push up from his knees or just lie on their stomach and then straighten their arms.
In addition, you can do simple bicep curls, tricep raises, and chest presses with a set of hand weights. Older children can join you, using 1- to 2-kilogram weights. Give younger kids bean bags, cylindrical wooden blocks, or water bottles (fill partway to add weight) if they want weights of their own. Count together as you lift and you’re practising numbers, too!
Squats
Squats are the signature movement when it comes down to toning your lower body. Having your child on your back gives a whole different dimension to your workout.
Try this:
- Stand up tall with your feet at a shoulder-width distance apart and your toes pointed somewhat outward.
- Bend your knees and then lower your hips as if you were sitting down. Your child now should climb onto your back, putting their arms around your neck as well as their hands on your chest. Hold onto your child’s hands in order to keep them safe and sturdy.
- Now, you lower your hips down until they form a 90-degree bend at your knee. Contract your abdominal muscles and pushing your weight down into your heels. Push straight back up, lifting your hips up and forward.
Running And Walking
Take your child along while you run, walk, bike, or in-line skate. Babies, toddlers as well as young pre-schoolers are able to ride in a jogging stroller, bike seat, or bike trailer. Older pre-schoolers can get their own workout on scooters, tricycles, bikes or – alternatively – in-line skates while you walk, jog, or run. If you are a cyclist, contemplate a trail-a-bike which turns your bike into a tandem-style bike for you and your child.
Contact Trifocus Fitness Academy
If you would like to become an exercise specialist then you need to do our Personal Training Diploma. Follow this link to find out more.
