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Whether your kids are in still in nappies or slightly older, gone are the days of a leisurely walk or exercise class before work… or after work… or on the weekend… or ever. Now one or several small beings rely on you to: feed them, wash them, dress them, and drop them to daycare / the grandparents / school in a timely manner and then do it all again in the reverse at the end of the day. Pffft selfish.
But there are a few way you can sneak in incidental exercise as a working parent. I’m lucky enough to work an active job that puts me out there helping women, motivating them and teaching them how to exercise around their kids, (and hallelujah, I get to exercise with them).
Here are a few techniques I’ve picked up for those all-too-frequent ‘Don’t have time’ moments.
7 sneaky ways to exercise as a parent
1. Ironing squats
Everyone knows how to do squats but how about cranking some out while you iron? Just make sure your knees don’t shoot past your toes, keep your weight on your heels and your tummy drawn in toward your spine. 30 reps would be great and your backyard will thank you!
2. Mealtime squats
Instead of just sitting there while you feed your baby, make yourself move. Start by sitting tall in a chair and with every spoonful stand up with a tall back and tummy drawn in. Pop that spoon in then sit down again to reload. Sit to stand exercises are great for your butt, legs and core. Aim for a rep each spoonful.
3. Pelvic floor kitchen prep
Don’t just stand there chopping veggies or washing dishes, throw in some pelvic floor exercises while you’re at it. You need to suck those pelvic floor muscles up and in just like holding in a wee! Hold it there for 10 seconds then relax. If you can do 10 reps of 10 second holds you’ve “squeezed” in your pelvic floor workout for the day. These guys are like apples, do them every day to keep the doctor away.
4. Disco Baby
It doesn’t matter if you’ve got a little one to hold or a toddler wriggling on the floor, dancing around to music with your kids will be playtime and exercise all in one. Try chasing your kids in circles or do some breakdancing butt spins so you get that heart rate up. Try to get your Beyonce on for three songs and you’ll have done 10+ minutes of cardio. C’mon crank it loud and get the kids excited!
5. Get off your butt
Sitting is the death knell for boosting metabolism. Instead of meeting a friend for a coffee why don’t you meet for a walk? Even get your mothers' group to meet at a park to play instead of the cafe. Don’t sit during your work commute, stand! I’m dead serious. You’re going to be a desk potato all day at work so try not to do it on your commute as well.
6. Play
Run around with your kids and be a nut! You’ll all feel better for it. Pushing that tricycle up the hill with a kid on it is not just a drag it’s actually good for you.
7. Stand Tall
Did you know that if you focus on having beautiful posture all day long during sitting and standing activities you are actually exercising your core? Woot woo! So instead of relaxing into that little slump at the dining table, lengthen your spine, lengthen through the back of your neck and keep those shoulders back. Voila, your posture looks like a ballerina and you are exercising at the same time.
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Body Beyond Birth is an online postnatal exercise and nutrition program created by women’s health expert and physiotherapist Becky Dyer and supermum Jackie Steele. Their mum-friendly 20 minute a day online program helps women take care of themselves and nurtures them back into shape after having a baby.