Or, to be more politically correct, “How to Exercise with Kids.”
As we’ve discussed in our previous post, exercise is one of the best activities you can do for your body and mind–especially if you have a mood disorder. But parents often lack the time to tend to themselves. Between shuttling their children off to school, cleaning up potty-training accidents, and managing their own health care, exercise easily slips through the cracks of life.
However, like shredded zucchini hidden in a brownie, you can sneak in a workout while your kids play. Here are some ideas:
If you have five minutes: Dance with your toddlers or play the game of, “catch me, catch me!” While pushing your kid in a swing, do some quick squats. Throw a ball and try to get to it before your playmates. You can also get a good grip on their bodies and use them as curling weights.
If you have the strength, lie down on the floor and have your kid attach himself to your legs while you hold onto his arms. Lift your legs slowly, hold for a few seconds, drop quickly—and then repeat. These have never failed to produce shrieks of laughter from my son, Ryan.
If you have ten minutes: Strap weights to your wrists and ankles, or carry two gallons of milk. Pump your arms and lift your knees when you walk around the block or jog in place. After ten minutes, take them off. Try again for another ten minutes, later.
If you have older kids or teenagers, play soccer or a sport of their choice. Get your heart rate up as much as you can.
If you have thirty minutes: If your kids still nap, try to squeeze in some exercise along with everything else you do during that “free” time. Hustle when you do chores or gardening. In addition to powerwalking between errands or running up and down stairs, you may be able to devote some time to a short yoga or aerobics video.
You can also purchase a jogging stroller, but watch out—these are inordinately expensive. But, as useful as the $20 umbrella strollers are for navigating through airports, they won’t cut it for intense exercises like running.
If you have an hour: Wow, lucky you! If you’re in this position, swimming is a great low-impact exercise, but if you’re looking to really sweat and can afford it, try a dance class or possibly martial arts. I’d highly recommend finding a suitable YMCA—with childcare available. Even if you never plan to use it, knowing that someone can watch your children during your workout in case your other arrangements fall apart is a relief.
Don’t be discouraged if you have physical disabilities! There are many braces, props, and specialized classes available to assist you. Yoga classes are especially accommodating. Swimming is easiest on the joints and can serve as a wonderful substitute for those who cannot lift weights. Team sports such as baseball leagues for the blind and basketball for persons in wheelchairs burn calories while building camaraderie, but there are solo sports like skiing available as well.
Best of luck in pursuing the best workout for you!
Not meant to take the place of a treatment plan created with licensed professionals.