Tips on exercise for parents

Molly Yatso Butz
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Finding time to exercise is hard for anyone, but finding time to exercise when you are a parent can be an even bigger challenge. No matter what phase of parenting you are in, making exercise a priority is often very difficult.

However, experts say when you abandon physical activity you are not just hurting yourself, but your children, too. WebMD has come up with some great tips for parents to incorporate exercise into their daily life:

1. Be active all day. Move around all day by walking to a neighbor’s house, taking the stairs, parking farther away and remaining active while at home.

2. Defy the myth of time. Exercise in small time frames; you don’t need to work out for hours at a time. Aim for 30 to 45 minutes per day, but keep in mind those may be broken up into 10- to 15-minute segments. A 15- to 20-pound weight workout can have big benefits.

3. Define your priorities. Use exercise as “you” time, and substitute the long-term goal of exercise and health for something short-term like going for coffee or shopping.

4. Cultivate social support. Have someone you trust watch the kids while you exercise. Consider putting together a network of friends to trade off childcare with.

5. Establish family fitness. Exercise with your kids! Go to the park, go on bike rides, hike, swim, ski or sled together. If you have younger children who still nap during the day, consider fitting in fitness while they sleep – do lunges, squats, push-ups and crunches.

6. Set goals. Set realistic, short-term goals for yourself. Experts say the very first step to staying fit or regaining fitness is to want it.

7. Put in the effort. Fitness does not happen overnight; there is no quick fix. Exercise eventually gives you the additional energy you need to complete your parenting tasks at home.

8. Be a role model. Pass a positive trait to your children. Kids tend to emulate their parents’ behaviors.

Here are some easy ways to burn 100 calories around your home:

40 minutes: Iron clothes, unload the dryer and fold the laundry.

35 minutes: Dust the house (102 calories), set the table and prepare a meal, play catch with your kid(s), clear the table and wash the pots, pans, and dishes.

30 minutes: Wallpaper or paint a room (102 calories), sweep the floors.

25 minutes: Vacuum the rugs or carpet (119 calories), mop the kitchen or bathroom(s), refinish a piece of furniture.

20 minutes: Turn up the music and dance around the room (104 calories), ice skate.

15 minutes: Climb up and down your stairs (102 calories), sled in the park with the kids.

Consider becoming healthier and more active this year for the benefit of your entire family.


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