Most days when I start the half-mile-ish trek to pick my son up from elementary school, I take his little sister and her scooter along. She scoots, and I run, tracking the distance and time on my fitness watch.
We’re starting to pick up the pace nicely, but that’s not enough physical activity for an adult who wants to regain control of her body and feel strong and capable again. Still, when you have one or more kids with you 24-7, it can be a struggle to squeeze in intentional physical activity.
However, I’ve learned some ways that work, especially if it’s truly important to you.
Head To The Playground
The most obvious way to get exercise while hanging out with your kids is by playing with them. Going to the playground is a good way to get both kids and adults moving.
That said, a typical playground may not be designed for much adult activity, so you may have to get creative. Race your child from the slide to the swings, jump with them, and make sure to stretch. Even without an active workout plan, simply being physically active is an important step.
If you’re fortunate enough to have a nice, new playground in your area, though, this is even better. Many are now incorporating adult exercise equipment, such as stationary bikes and steps, for aerobic exercise.
Join A Gym With A Care Program
For me, the most significant choice I’ve made to improve my health and strength is a family membership at our local YMCA. My youngest child was a micro-preemie born during COVID, so for the first few years of her life, she barely left the house except for doctor appointments. By age 4, she had never been left entirely in the care of anyone who wasn’t family, and the Y’s Stay & Play program was her first experience with that.
Now she looks forward to it a few times a week, and I can use the treadmill and other machines while knowing she’s in good hands. Both the exercise and the hour or so of being at least semi-off-duty are great for me, and the social interaction has really benefited her.
I cannot praise the staff at ours highly enough, in particular, but I think other moms will understand how significant it is when I tell you they’re still the only non-family caregivers I’ve left her with over a year later.
Many gyms offer similar programs, so stop by the one that’s convenient for you and look into their childcare options.
Invest In A Jogging Stroller
If you’re not ready to leave your baby with others or don’t have a good gym with trustworthy care providers near you, a jogging stroller can be an excellent option.
Not only does this give you a chance to go for a run while still staying with your baby, but Motherly reports that a new study has found that jogging with a stroller may actually reduce the impact that can result in knee injuries and other pain related to physical stress.
Bonuses of a jogging stroller include a one-time investment (no monthly membership dues) and getting both of you out in the sunshine and fresh air!
Play With Your Kids
Choose games like tag and relay races, or ride scooters, bikes, or roller skates. Get involved in backyard sports. Even if your child’s way of playing catch turns into something more like him training you to play fetch, he’ll get the giggles, and you’ll have lots of running!
Don’t forget to try out variations of tag, or different kinds of races, like hopping, spinning, or walking backwards. These will all help develop your child’s coordination, and they also use your muscles in more varied ways than just running or walking a short distance!
Even make-believe games, like pretending to be dinosaurs, birds, or jungle animals, can involve lots of motion and activity—stomping, running, and using your arms for a trunk.
Have A Dance Party
Get together with your kids and pick a dance video. Lots of moms recommended DJ Ralphi’s YouTube channel, so I checked him out with my daughter.
His videos include many of the same songs and dances we grew up with, like If You’re Happy And You Know It and Head, Shoulders, Knees, And Toes, but they’re a lot more active than I remember from childhood. If you try them out with your child, you might find that your kid can keep going long after you collapse in exhaustion!
If he’s not quite your style, there are tons of others. I found a Mommy & Me Dance Workout from Fabletics that’s very aerobic.
Rely On YouTube & Other Video Workouts
During the height of the COVID lockdowns, our YMCA dropped a ton of workout videos online, accessible for free even to non-members.
They aren’t alone. Other workout instructors, gyms, health centers, and even school districts uploaded workout videos to YouTube or their own websites to ensure that home exercise remained accessible to everyone, even when the gym was unavailable.
You can find these, or even look up classic workout videos or any instructor you like. Use them during your child’s naptime, or when they’re having tablet time or otherwise occupied. Or, let them join in — just remember that both of you should make sure to stretch, and not to overdo it!
Prioritize!
Remind yourself, and if necessary, your kids and spouse, that this isn’t selfish or self-indulgent (even though it might feel that way). This is important.
Keeping active is essential to your health, both mental and physical. If you have a hard time doing it for yourself, remember that taking care of yourself also makes you more able to take care of your family.
When you’re taking care of your body physically, your sleep, stress levels, and mental health all tend to improve.
As a bonus, you’re setting an excellent example for your kids, so that they also grow up making healthy choices and keeping active.
Besides, you deserve it.