Disclaimer: We understand that not everyone can train, and we recognise that each individual's circumstances are unique. There should never be pressure to rush back to training after having a baby, nor should there be pressure to look a certain way. Our goal is simply to provide some health tips that may help those who are struggling.
As a parent, finding time for fitness can seem like an impossible task. Between diaper changes, school runs, and countless other responsibilities, it’s easy to put your own needs on the back burner. But here’s the thing: taking care of your physical health is not just a luxury—it’s a necessity. Not only does regular exercise help you stay healthy, but it also sets a powerful example for your children. In this article, we’ll dive into the struggles parents face in maintaining a fitness routine, backed by science, and provide practical tips and a sample workout that even involves your little ones.
The Struggle is Real
Many parents find it challenging to balance their fitness goals with the demands of parenting. According to a study published in the Journal of Physical Activity and Health, time constraints are a significant barrier for parents trying to engage in regular physical activity.
The unpredictable schedules of small children can make it difficult to stick to a workout regimen. Additionally, the physical and emotional exhaustion that comes with parenting can further reduce motivation to exercise.
To give a more personal perspective, we caught up with our owner Mike and his wife Jade, who shared their journey and struggles with staying on top of their health after the birth of their daughter. Mike recalls, "I really felt the pressure to be in shape, especially because of the line of work I was in, but the exhaustion I was feeling made it so tough. I can only imagine how Jade felt. We neglected our fitness, but when we started to prioritise it, everything changed. It gives you energy; it makes you feel better about yourself. My biggest advice is to start really small, like a simple walk, then build that up to more regular walks, then longer walks. Then start focusing on your nutrition and add in some 15-20 minute home workouts. It’s incredible what you can do in 20 minutes, and now our daughter, who is only 3, absolutely loves workout time. She has her little baby dumbbells and actively encourages us all to do it as a family. It’s a very special time that we all cherish as a family." You can see our daughter in the picture for this article and this is not a pose for the camera this is genuine joy at jumping about exercising and be around the world of fitness and apparel.
Ps ( EXSTO KID'S is in the pipeline and we should have some special announcements soon about a hugely exciting project!)
The Importance of Training
Regular exercise provides numerous benefits, including improved cardiovascular health, increased strength and flexibility, enhanced mood, and better stress management. For parents, these benefits can translate into more energy to keep up with your kids, reduced stress levels, and an overall better quality of life.
Moreover, involving your children in your fitness routine can be incredibly beneficial for them. A study published in the International Journal of Behavioural Nutrition and Physical Activity found that parental involvement in physical activities can significantly enhance children's physical activity levels and overall health
Tips for Staying Active
Set Realistic Goals: Aim for consistency rather than perfection. Even short, 10-15 minute workouts can be beneficial.
Incorporate Exercise into Daily Activities: Turn everyday tasks into mini-workouts. Squat while picking up toys, do lunges while cooking, or dance with your children during playtime.
Use Nap Time Wisely: Utilize your children’s nap times for quick workout sessions. High-intensity interval training (HIIT) can be particularly effective when you’re short on time.
Involve Your Kids: Make exercise a family activity. Go for walks, have a dance party, or play active games. Not only will this help you stay fit, but it also promotes physical activity for your children.
Create a Home Gym: You don’t need expensive equipment to stay active. Use resistance bands, dumbbells, or even your own body weight for effective workouts at home.
Find Support: Connect with other parents who are also trying to stay active. This can provide motivation and accountability. Many communities offer fitness classes specifically designed for parents and children.
Sample Workout Routine
Here’s a simple, effective workout that you can do at home with your kids:
Warm-Up (5 Minutes):
March in place
Arm circles
Gentle stretches
Workout (20 Minutes):
Squat with Child Lift (3 sets of 10):
Hold your child close to your chest.
Perform a squat, making sure your knees do not go past your toes.
As you stand back up, lift your child above your head.
Push-Ups (3 sets of 10):
Perform standard push-ups or knee push-ups.
Encourage your child to do their version next to you or sit on your back for added resistance (if safe to do so).
Lunges (3 sets of 10 per leg):
Hold your child or let them play nearby.
Step forward into a lunge, keeping your back straight and lowering your hips until both knees are bent at about a 90-degree angle.
Plank (3 sets of 30 seconds):
Get into a plank position on your elbows.
Hold your body in a straight line from head to toes.
Challenge your child to crawl under you or over you.
Cool Down (5 Minutes):
Stretch all major muscle groups.
Deep breathing exercises.
The Impact on Your Children
Children learn by watching their parents. When they see you making physical activity a priority, they are more likely to value fitness and incorporate it into their own lives. This modeling behavior is crucial during their formative years. Additionally, physical activity can be a bonding experience, creating positive associations with exercise and family time. Your kids will not only benefit from the physical activity but will also cherish the time spent together.
By prioritizing your fitness, you’re not only taking care of yourself but also setting a powerful example for your children. Incorporate these tips and routines into your daily life, and you’ll find that it’s possible to balance parenthood and a healthy lifestyle. Remember, every little bit counts, and your efforts today can lead to a healthier, happier family tomorrow.
For more tips, community support, and fitness apparel designed to keep up with your active lifestyle, visit us at Exsto Apparel.
Stay active and stay inspired!
The Exsto Apparel Team
