Some of you are always juggling family time and fitness time. Some of you have a good routine going where you can escape to the gym. Others may be wondering how you can possibly workout with kids at home. However at the time this post was written, all moms are in this together. We’re home with the kids (social distancing) and need to figure out how to fit in exercise. These 5 Tips require a bit of a shift in how we think about exercise, but trust me, you can absolutely maintain and gain fitness while working out at home.
Be creative in what you consider a workout. Your three year old might not get excited if you ask them to participate in squat jumps, planks or sprints. However, what if you said, “join mommy and jump like a frog (squat jumps), build the strongest bridge (plank) or be a race car driver (sprints)”? Stretch your creative brain and you and your child are in for a good workout.
Short bursts are best. Most children don’t have the capacity for endurance workouts or have a ton of stamina. Take a look around a playground. You’ll see kids running running running and then stop for breaks to climb or swing. Consider this format when planning your workout and you’ll save your sanity. Interval workouts have proven fitness results so plan for 30 seconds to 2 minutes of exercise followed by 1-2 minutes of recovery…also known as tending to whatever your child needs during that time.
Break out the music. Seem obvious? Who doesn’t love a good playlist during a sweat session? Working out at home with kids may mean you switch up your mix. Look for songs that will keep them entertained or even guide in their movement. Think “head, shoulders, knees and toes” or “5 little monkeys jumping on the bed”. Better yet, follow along to this freeze dance workout with your kiddo.
More is more. More short workouts throughout the day are better than one long workout. You’ll have more flexibility if you’re trying to squeeze in three 10-minute sessions versus a 30-minute session. Workouts boost your energy and mood so an added bonus is you’ll stretch the positive vibes throughout the day. Additionally, this mimics a school schedule so if your kiddo is used to dance, free play, recess or gym it's a great way to get them on board with your exercise break. It’s a win-win for you and the fam.
Accept your routine/workout won’t be the same. If most of your workouts take place outside of the home and you temporarily have to find a way for fitness with your children, don’t stress by trying to replicate those workouts. It’s OK to switch up exercise goals and focus. Think of athletes. They have coaches and professionals ensuring they don’t do the same routine year round. They have different seasons. Consider this a change in season for you. Choose a new focus that’s realistic for you. Maybe this means focusing more on yoga, or recovery, or body weight exercise?? Don’t stress. It doesn’t have to be the same. Just keep moving!
See my “working out your workout routine” interview with CBS Philly here. If you’re looking for a little more accountability, try Active Mom Fitness Virtual Live Streams or Private Training. Be sure to subscribe to the Active Mom Fitness Youtube channel for free content.