Making Time for Exercise When You Have a Young Family

1. Prioritize Self-Care:

Recognize that taking care of your health through exercise benefits not only you but also your family. It sets a positive example for your children and helps you maintain the energy and health needed to be an engaged parent.

2. Create a Schedule:

Just as you schedule family meals, school activities, and work commitments, schedule your workouts. Knowing when you'll exercise makes it easier to plan around.

3. Involve Your Family:

Include your children in your exercise routine. Go for family walks, bike rides, or play active games in the garden or at the park. This not only allows you to exercise but also encourages quality family time.

4. Short Focused Workouts:

Understand that you don't need hours in the gym to stay fit. Short workouts that are focused on one area of your fitness can be very effective and time efficient. A focused workout could include, working on mobility of a joint e.g., hips, bodyweight exercises e.g., squats and press-ups, or could be High-intensity interval training (HIIT) e.g., 8x 20/30second intervals on a run, bike or rower.

5. Use Naptime or Bedtime:

If your child takes naps or has an early bedtime, use this time for your workouts. Home workouts or quick trips to the gym can be squeezed into these windows.

6. Workout at Home:

Invest in some basic home workout equipment or follow online workout videos. This eliminates the need for travel time to the gym and can be more flexible. You can find my short workout videos that will give you a great workout in a short time

7. Multitask:

Find ways to combine exercise with your parenting responsibilities. For instance, do a bit of stretching, gentle mobility, or bodyweight exercises like squats, while supervising your child's playtime.

8. Set Realistic Goals:

Be realistic about the time you have available for exercise. It may not be possible to have hour-long workouts every day, but even shorter, consistent sessions can yield results.

9. Swap Babysitting with Other Parents:

Partner with other parents for babysitting swaps. You can take turns watching each other's children to free up time for workouts.

10. Early Mornings or Late Nights:

If your family schedule allows, consider waking up a bit earlier or exercising after the kids have gone to bed. These quiet hours can provide uninterrupted workout time.

11. Consistency Over Perfection:

Understand that life with young children can be unpredictable. There will be days when your workout plans get disrupted. Don't be too hard on yourself. Aim for consistency over perfection.

12. Delegate and Share Responsibilities:

Share parenting and household responsibilities with your partner. This allows both of you to have time for exercise and self-care.

13. Join a Parenting Exercise Group:

Look for local parenting exercise groups or classes where parents can bring their children. These groups provide social interaction for both you and your child while you work out. I also offer family training so you can have time together as a family, while getting fitter and leading your kids by your example.

14. Stay Flexible:

Flexibility is key when juggling parenting and exercise. Be open to adjusting your routine as your children's needs and schedules change.

Remember that exercise doesn't have to be an all-or-nothing commitment. Even short, regular workouts can have a significant impact on your health and well-being. The key is to find a routine that works for your family's unique circumstances and to prioritize consistency over intensity.