How to fit movement into your day when you are home with kids
In May I was dreaming of a relaxed summer routine. Now that we are over a month into summer break, routines are a little (or a lot!) disheveled. It takes dedication and planning as a parent to fit in exercise for yourself. It’s common for exercise habits to slip when there is a change of schedule. I hear frequently from parents over the summer that they plan to get back to their exercise routine when the kids go back to school. This doesn’t need to be the case, and shouldn’t!
Below are some tips for keeping your sanity and fitness during summer months if you are home with kids:
Newborn and infant stage:
Put the baby in the stroller and go for a walk or jog. Pushing a stroller can be great aerobic and strength exercise. You might need to go early to avoid peak heat, but starting your day with this routine can boost energy throughout the day. You also could consider a twilight jog with your little one as long as you take extra precautions for visibility.
Check out a local mom/baby stroller fitness class. Yes, it’s a thing and is a fun opportunity to meet other new parents in the same stage.
Toddler stage- age 5:
Toddlers can be the most challenging age group to exercise with. Don’t feel bad about putting a show on so you can have some time- even 15-20 minutes can be productive.
If your kids are old enough to engage in their own exercise alongside you, put on Cosmic Kids Yoga and set them up for their own namaste moment. Or if you’re really brave, challenge them to a game of “floor is lava”. You could also download a workout to your phone and exercise in a (fenced in) park while they play. For this age group, it’s all about making it fun or some sort of game. For example, we have a playset in our backyard and during covid my husband would use it frequently to work out. To keep our young kids entertained so he could fit this in, he would give them “challenges” to complete around the yard. Be creative!
If you're lucky enough to belong to a gym with childcare, USE IT! You are paying for this benefit and the endorphins you will gain from exercise will boost your energy and improve your mood. Plus, your kids get some extra socialization and might take a nap when you get home!
Ages 5-10:
Model an active lifestyle with your kids. Hit up a bike path or paved trail and they can ride or scooter alongside you as you jog. Make it extra special with a refreshing popsicle after!
If you are in the stage where your kids are too old and “cool” to be in the gym childcare center, but too young to be left alone for extended periods, invest in a set of walkie-talkies that provide a few miles of range. This gives you some freedom to run loops around your neighborhood. This strategy allows kids to establish some independence and trust when you are away, an important skill. Before attempting this, establish your expectations and rules with your kids and ensure they understand what to do in the event of an emergency.
All ages and stages:
#1 and most importantly: Ditch the all or nothing mentality. Would I prefer to go on an hour run, of course! However, that may not be realistic given the weather, sick kids and work schedules. It’s common to get hung up on the 1 hour timeframe. A workout does not need to be an hour. Something is always better than nothing.
If you are getting quality sleep (>7 hours of uninterrupted sleep on most days of the week), you can consider turning into an early morning exerciser. Morning exercise isn’t for everyone, but taking some time for yourself in the quiet morning can be invigorating and give you time to mentally get ready for the day ahead.
Sometimes you need to lean on someone else to help. Communicate with your partner, your child’s grandparent, or an older, trustworthy neighborhood kid who is also home from school and wants to make a couple bucks. It can be difficult to ask for help but is well worth it and can strengthen your relationships and improve your mental and physical health.
Get yourself an accountability partner. We are always more likely to follow our intentions if someone else is counting on us. If you are struggling to hold yourself accountable, reach out to a certified health coach. We are experts in behavior change and can help you get on track!
