All adults can benefit from moderate exercise for 30 minutes a day at least five days a week, and this is a key recommendation in the 2008 Physical Activity Guidelines for Americans. Busy lives make that difficult to accomplish sometimes, especially when you throw kids into the mix. But parents can find time to exercise, and the health benefits of exercise are worth the extra effort it takes to fit it into your day.
Include the Kids
Parenthood doesn't have to mean the end of your exercising days. With a few adjustments in your regimen, you can turn exercise into a family activity. Take a hike, shoot some hoops in the driveway or ride your bikes around the neighborhood. Kick a soccer ball around or join an aerobics or dance class together. Jumping jacks and running in place during TV commercials will get your heart rate up. Kids need exercise too, so let them join you in getting healthy. Consider playing active video games with them -- you'll get a mild workout and kids will be up and moving instead of sitting on the couch.
Exercise in Chunks
If you can't afford a gym membership or the time it takes, get your exercise where you can. Climb stairs at work. Go for a brisk walk during your lunch hour. Find an exercise DVD with short workouts you can finish in 20 minutes at home. Buy a small set of free weights to help you increase exercise intensity, or use a stability ball for 15 to 20 minutes to strengthen your core. As long as your effort is moderate or vigorous for at least 10 minutes at a time, you will still receive a significant health benefit.
Take Turns
The reality of parenthood is sometimes exercising with the kids around is just not possible, especially if they are very young. So make an agreement with your spouse to take turns, either staying with kids or exercising for an hour or so every other day, with an extra day off for both of you. If you are a single parent, this arrangement is more difficult, but try to find a friend you can take turns with, or perhaps drop the kids off at grandma and grandpa's house for a while a few days a week. If all else fails, see if you can find a babysitter you trust to watch your kids while you go for a run.
References
- U.S. Department of Health & Human Services: Physical Activity Guidelines for Americans
- Substance Abuse and Mental Health Services Administration: Family Guide -- Warm Up and Work Out...
- American Council on Exercise: Wii Fit or Just a Wee Bit?
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
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