Yes, you CAN fit in exercise!
Another night of broken sleep is past, the clean laundry is still unfolded in the baskets, there are three upcoming birthday parties, and the refrigerator is empty AGAIN! How are you also supposed to be physically active for at least 30 minutes, five times a week (or based on the Centers for Disease Control and Prevention guidelines, 150 minutes a week)? Just squeeze it in right after you finish that report, take the dog for his shots, pick up the car from the shop and plan your parent’s wedding anniversary?
All of these ‘tasks’ aren’t going anywhere for a long, long time. But dropping exercise from your list puts you at increased risk of high blood pressure, osteoporosis, chronic fatigue, weight gain, muscle loss, sleep disorders, sluggishness, decreased flexibility or even increased risk of diabetes. What is a busy parent supposed to do?
Here are some tips to get and KEEP exercise on the list for good.
Schedule It! If it’s not in the schedule, it simply won’t happen. Book exercise into your week just like you would schedule an appointment or a child’s pick up time. Make sure it is posted on a calendar that the whole family can see. That way, everyone will know when you are unavailable.
Involve the Baby! Investing in a good jogger stroller can be a great trick to fitting in exercise. Whether you have one child or multiple children, bringing one along for the activity can share the parenting responsibilities and model great behavior for your children.
Park “Pass Off” Plan Organize a park trip for everyone in the family or meet another parent or caregiver at the park with their kids. You can take turns running a loop, doing park-bench push-ups and holding plank while the other parent plays with the kids. Keep switching off for 30 minutes so everyone can get a workout!
Lunchtime Workout If you are working full time outside the home, it’s time to turn your lunch hour into your workout time. It takes planning and creativity, but it can be done. Pack your healthy lunch, workout gear and water bottle the night before. If there are no shower facilities at your place of employment, no problem! Bring a washcloth, deodorant, a cute headband and some baby powder. You can get creative and take a modified shower once or twice a week!
Walk at Night This sounds counter intuitive, but if you are unable to find time until after the kids are in bed, this might be your solution. Consider investing in some reflective arm and leg bands or even carrying a flashlight! Better yet, recruit a neighbor and you can start your own neighborhood walking group. Even if it’s 8:30 or 9:00 in ethe evening, there is safety in numbers, and you’ll feel so good after you have a dose of exercise.
Step off the Sidelines If your children are at the age where they are playing sports, involved in dance class and keep a busier schedule than the Royal Palace, you may have to miss watching their programs once in a while for your own health and wellness. Is there a track or loop near their activity? If you drop them off, can another parent or caregiver pick them up so you can find time to exercise? Creative scheduling can really make a difference in finding time for your fitness.
FACT:
Muscle mass is lost as we age. According to Dr. Miriam Nelson, director of the Center for Physical Activity and Nutrition at Tufts University, sometime beginning in our late 30s and early 40s, most people lose about a quarter pound of muscle every year! That’s about the size of your fist…every year!!
FACT:
As we lose muscle mass, we also lose the ability to burn energy efficiently. We cannot “burn” calories as effectively as we did in our 20s.
FACT:
Calorie intake needs to be much less as we age. Our adult lives tend to be more sedentary; we use the computer, drive the car and watch TV more than ever before.
FACT:
It’s HARD to find and make time for exercise! But, the cost of crossing exercise off the list can be hefty. According to the Centers for Disease Control and Prevention, parents who encourage and endorse physical activities in their own lives are more likely to pass on these good habits to their children!
Janis Ellis-Claypool, M.S., director FITMOM Kansas City and mother of two, invested in the double jogger stroller and some good reflective gear for early morning and evening walks!