The Parent’s Workout — All Natural, Real Results!

Friends without kids may be able to get up at 6pm and go to the gym. That’s nice, and I hope it works for them. Getting in a workout isn’t easy when you have parenting duties making it difficult to get to the gym. So, I found some great ways* to get in a workout while parenting.

*sarcasm and silliness intended

School Mornings

In the morning before the wee one even wakes up, get your heart pumping with some stair running: run downstairs to start coffee, run back upstairs to get dressed before waking the kids, run back downstairs for coffee, upstairs to wake them up, downstairs to get them breakfast, upstairs to get them dressed, downstairs to get them out the door, back upstairs for the thing(s) you inevitably forgot. Drink some water when you get in the car. Run back inside if you forgot your water bottle. You’re going to need it, superstar.

After Work

Running errands provides a chance to walk, run through stores hunting for children who ran off thinking it was hilarious to do so, lift grocery bags to work those arm muscles, and more! In the checkout line just waiting? Do a few jump-and-jacks. Gets your heart rate up and has the added bonus of either making your children laugh or making them feel embarrassed. It’s a win either way.

Cooking a meal provides a great opportunity to get in some strength training. While waiting on the microwave, consider doing a few seated triceps dips using a dining chair. Use canned goods as weights and get in some shoulder presses or tricep extensions. You may consider doing push-ups, but be aware that you will want to wash your hands afterwards since you are also working with food. Safety first. You’ll have to tell your child in five minutes not to eat stuff off the floor, and you need the moral high ground to enforce appropriately.

While Doing Chores

Folding laundry? Incorporate some squats. Put a basket of clean laundry on the floor, not high on a bed that won’t make you move. You need to reach and work those glutes for this one. Don’t bend with your back. Gotta stay safe and maintain good form. Squat and reach for a shirt. Squat and reach for pants. If you haven’t done squats in a while and feel those muscles burning, rest assured that a parent never goes long without an interruption. You may even be glad to hear a shriek for mom or dad to find a brush that a doll clearly needs immediately or the earth will end. Why yes, I WILL come help you find that immediately! As long as I don’t have to bend to look under the bed again. It’s under the bed, isn’t it. Dang.

Using a vacuum or even a dusting mop to clean floors is a great time to get in lunges. Instead of walking like a normal person, only lunge as you move around the house, or, if this is too tiring, alternate rooms, lunging for one and resting for the next. You’ll build up your stamina while ensuring that your family has a clean abode.

Lawn mowing and other outdoor maintenance activities require little to no modification. You’re generally getting in a great workout for cardio and strength just knocking these tasks off the to-do list as you are. If you are riding a mower or otherwise able to put more of the ‘getting it done’ onto your own physical capabilities, you can modify the chore to make this more of a workout. We are all human though, so don’t overtax yourself. No one likes a heart attack.

Utilize the Little Human aka Child

If your child is into sports, you’re likely already roped into helping him or her practice. You can suggest more practices if you’re eager for a challenge, or if you really want to go nuts, volunteer to be a coach! Parental bonding time and physical exercise? Now that’s a win-win for your heart.

If your child is not into sports, the child may be used for strength training. Activities include picking him or her up for hugs, giving piggy back rides, setting up tents that the child received for Christmas (from someone else, of course, because you aren’t crazy enough to have bought something that takes 10 minutes to set up and nearly poked your eye out), and more! You likely won’t have to hunt for opportunities; they’ll find you. Be aware that children do not adequately understand good form, so you may need to invest in a massage subscription. For your health. It may also feel good. Finding the time to get the massage is not guaranteed by this program.

End Goal

Being a parent can be a natural path to good health. Just pay attention to good form to reduce chances of injury. If and when injuries do occur, you may find relief in over-the-counter medication, massages, a glass of wine, and, my favorite, hugs from the little one you’re trying to be healthy for in the first place.