Monday, October 23, 2006
How busy parents squeeze in fitness
Whether you've been a parent for a month or decade, the demands of raising children can derail even the best of exercise programs. But here's how some moms and dads are staying fit even with their hectic schedules.
It can happen to the most dedicated of exercisers once they become parents. Fitness moves far down their priority list amid the whirlwind of diaper changes, pediatrician appointments, home improvement projects and, eventually, PTA meetings. Yet somehow there are parents who manage to work out. What's their secret?
It's a matter of planning and creativity--and determination. If you decide you're ready to fit exercise into your life, you can. Tricks that other parents have found to get in their workouts can help you map out your own plan and stick to it.
Before You Break a Sweat
Putting pen to paper about your exercise plan can be a big motivator. As Laurel Davis, a mother of three, says, "It has helped me to make a plan, write it down, and follow it." Start with a list of short- and long-term goals. Be realistic; looking like Cindy Crawford or Ben Affleck should not be one of your goals! A realistic short-term goal: I will walk three times this week for 30 minutes. A realistic long-term goal: I will lose 10 pounds by my high-school reunion next fall. In addition to goals, list the benefits you'll gain through regular exercise: better sleep, more energy, and being a healthy role model for your children, for example.
Consider potential stumbling blocks and what you will do if they arise. Having a backup plan will keep you from getting sidetracked or making excuses. What if the weather is so bad you can't get out for your usual run, or the baby-sitter cancels on you? Plan to pop an exercise video into the VCR or jump rope in the family room. Are you too rushed in the morning to remember to pack your workout clothes? Always keep a packed gym bag in the trunk of your car, suggests Ben Kwock, a health club program coordinator and certified personal trainer. You have no one to watch your children during a scheduled fitness activity? With a little planning, you can sometimes take the kids along. Teresa Garrett brings her two children to her indoor soccer games when her husband isn't available to take care of them. Her teammates watch them when she's playing.
Do some brainstorming to pick what type of exercise you'll do. Think back to the activities you enjoyed as a child. Ask yourself whether you would rather be inside or outdoors when you exercise, and whether you would rather be alone or with others. Choose activities that meet these needs. Do you want your exercise time to be a period of personal reflection? Walking or swimming would be good choices. Do you want to concentrate on the activity? Racquet sports or kick boxing might work. Do you want to socialize? Consider playing volleyball, soccer, or basketball with an adult league. Let your instincts guide you to fun and fulfilling activities.
Fitting It In
When you have picked your activities, figure out how you are going to squeeze them into your schedule. Many parents find that working out in the morning is optimal. "Make your exercise the very first thing you do in the morning," says Liz Owen-Brune, a part-time graphic designer and mother of two. When you exercise early you don't have to take the time for a second shower, and you avoid the possibility of other activities getting in the way. If morning doesn't work for you, how about during your baby's naptime, your lunch hour, or immediately after work?
Look for ways to sneak in exercise throughout your day. You should accumulate 30 minutes of moderately intense physical activity, but it's OK to do it in several mini-workouts, such as one brisk 15-minute walk on your lunch break and another after dinner. Angela Harrington, a stay-at-home mother of three children, who is back to her prepregnancy size, is on the lookout for exercise opportunities. "Walk to the store, to the library, to the school, to the park ... anywhere ... instead of taking the car," she says. Do sit-ups during television commercials. Get off the bus a few blocks early. Take the stairs. Whenever you can fit a miniworkout into your day, jump (literally!) at the chance.
If you can't set aside time solely for exercise, then combine activities. Walk around the track while your kids have soccer practice; read or watch TV while you work out on an exercise bike, or power-walk the mall between purchases.
What to Do With the Kids
Most parents exercise when their children are at school or day care or when their spouse can watch the children. Busy single mom Anne Dilenschneider--she's a pastor, a writer, and a teacher--walks a trail near her home when her children go to school. "I just head out after the school bus comes," she says. "It's my major reflection time as well as exercise time." Another option is to trade off baby-sitting with a neighborhood parent so each of you can get in a workout.
Another alternative is to combine workouts with family time (see "Great Workouts With Kids" at right for more ideas). If you have a baby, walk with her in a back- or front-pack or push her in a stroller. Run or skate while your children ride their bikes alongside. If you start exercising with your youngsters when they are little, you're not just being a good role model; you're also laying the groundwork for them to be your workout partners later on.
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