Exercise for Parents of Little Ones
When I was pregnant with my first child everyone kept telling me that children take a lot of time. I listened, then thought to myself, “this won’t be a problem for me. I’m really good at time management.” Needless to say, I was quickly humbled. Research brings good news— the following practical strategies can help parents maintain an active lifestyle as they embrace a new stage of life.
Research shows that the transition into parenthood is negatively related to exercise adherence, and new mothers tend to experience a greater decline in exercise rates than new fathers.
Exercise Strategies for Parents:
Don’t allow your “to do’s” to become a method of procrastination. Accept that your laundry will not be done for 18 years, and let go of the idea that everything has to be in place before you exercise. Instead, decide on a specific time to exercise, write it down, lace up your shoes, step over the toys, and walk out the door. Eighteen years from now you’ll be glad you prioritized an active life-style and let the toy’s sit.
-
Plan for interruptions.
Your exercise regimen may look different than it did pre-children by way of the mode or intensity. If you don’t have child care, you may push your kids in the stroller while you run or walk or do a fitness video in your living room. If your kids interrupt you every other minute, don’t fret– intermittent exercise is beneficial too. Consider planning age appropriate ways to entertain your children to buy yourself a few more minutes of activity. For example: offer a special toy that they only get to play with during exercise time.
-
Use the power of purpose.
Generally, people view exercise as a health behavior that improves only the life of the exerciser. But research shows that the benefits of exercise extend beyond improvement of health for the individual exclusively. People who exercise have more strength, energy, and improved physical functioning that they bring to parenting. Recognizing the value of your exercise to your children grows your energy to persist when you are pressed for time and energy.
-
Release false-guilt.
It’s okay to say no to your children. “No, Johnny. I’m exercising right now. I can read you a book when I’m done.” Saying no to your children does not make you a mean or bad parent. Instead, it sets healthy boundaries between you and your child. Feeling guilty for setting such reasonable boundaries is a false-guilt. Instead, parents who exercise model a healthy lifestyle that often improves their child’s health by way of increased physical activity.
-
Don’t give up.
When you’re tired from getting up all night with your babies and overwhelmed with the demands of parenthood, it can feel like there is no time and energy left for you. Although it is counter-intuitive, moderate amounts of exercise increase energy, alertness, and lift your mood even when you’re exhausted.
Thanks for reading! 🙂
Subscribe to my free newsletter: HERE
References:
Bellows-Riecken, K. H. & Rhodes, R. E. (2008). A birth of inactivity? A review of physical activity and parenthood. Preventative Medicine, 46, 99-110.
Miller, Y.D., Trost, S. G., & Brown, W.J. (2002). Mediators of physical activity behavior change among women with young children. American Journal of Preventive Medicine, 23 (2 Suppl.), 98-103.
7,671 Comments
Leave your reply.