Busy parents often neglect their physical shape and, consequently, their health. They often complain that they don’t have enough time for a regular workout. Many of those who might find a slot for physical exercise claim that they don’t have enough willpower to start working out.
What might inspire you to get your engine started is knowing that regular daily activity is linked to living longer. Also, if you change your lifestyle at an early age, say, in your thirties, you’ll probably prevent many health issues.
Now that we’ve shaken you a bit, let’s see what you can do for your body every day. None of the tips below includes heavy gym workouts every day, but we’ll focus on smooth and easy exercises.
1) Walk 5 km every day
According to the article published by Mayo Clinic, a healthy adult person should spend 150 minutes a week doing moderate physical activity.
This means that walking 3-5 miles (4-6 km) every day, i.e., a one-hour walk, is the right measure for an average adult. If your walking speed is normal, you burn about 200 calories. Fast walking will burn a few calories more.
Many parents will now say that they can’t squeeze in one hour of walking into their workday. When they leave their offices, pick up the kids from the kindergarten, and get back home, they’re already exhausted.
Still, you can split this mileage into several chunks. For instance, go to a store that’s farther away from your home instead of the closest one. Use the better part of your lunch break at work to go for a walk, as well.
Finally, when you finish your dinner in the evening, think about what errands you might run, as well, to complete your walking mileage every day.
2) Replace your car with a bike
In the previous paragraph, we’ve pointed out how useful walking is for your physical activity. Closely related to that, you should park your car and take out your bike instead.
Here are the main benefits of riding a bike instead of driving a car in the city:
- Traffic benefits. If you don’t live in a large city or work in another town, go to work by bike. A distance to work up to 10 km is acceptable for bike riders. For such distances, bike riders often get to work faster than car drivers. Additional two cents: you don’t have to waste time looking for a parking place in the morning.
- Ecological benefits. Replacing a car with a bike is beneficial for ecology, as well. You don’t emit exhaust gases and that way you reduce your carbon footprint.
- Financial benefits. You can save a lot of money along the way if you don’t drive your car every day. From fuel and tires to various breakdowns, you’ll reduce issues with your car. Sure, you’ll need to repair your bike more often, but those costs are incomparable with car expenses.
3) Get workout equipment
In addition to walking, and riding a bike, busy parents should get proper workout equipment for home and office exercise.
For instance, you can install a pull-up bar in your office. You probably won’t be able to do too manypull-ups in the first few weeks, but keep on trying and you’ll eventually get better.
Think about buying an exercise mat and putting it into your office. That way, you can do various stretches in the office, as well as other exercises helpful exercises to keep your back muscles strong.
As for your home workout, buy either a stationary bike or a treadmill, as well as a couple of dumbbells. That way, you’ll be able to work out at home whenever your kids are asleep or in school.
4) Include your kids
Physical activity can be fun for the entire family.
While the fun factor is important, because it adds to the feeling of togetherness, it’s good to set an example to your kids when they’re young.
Since children spend more and more time in front of computers, sitting and playing video games, they’re prone to various health issues.
So, if yousucceed in inspiringyour kids to start doing sports or regularly work out, you’ll help them develop a habit for life.
Take your kids outdoors as much as possible. Go to parks, playgrounds, and other places where kids can run, climb, and spend time in the fresh air. Whenever possible, go to the woods or other natural sights where you can do various exercises with your kids.
These activities are suitable for different groups of busy parents. For instance, worried helicopter parents can relax in nature because kids can enjoy more freedom without the risk of getting injured.
Also, you can work out with your children at home, as well. The aforementioned treadmill or stationary bike can be amusing for the entire family, as well.
5) Mind your meals
Physical exercise is important to stay in shape, but it’s not the only relevant factor.
Food, i.e., meals, are of equal importance. So, follow these nutrition tips to make your workout more efficient:
- Plan your meals in advance. Sit down as a family, write down what you like to eat, and then check how (un)healthy those groceries are. Narrow down this list to healthier ingredients and make a meal plan for the entire week. Name one day of the week ‘the cheat day’ and eat whatever you want.
- Prepare food for several days. In line with the meal plan above, cook meals for three-four days and freeze those meals.
- Reduce fats and carbs. Replace white bread with wholegrain bread and reduce the intake of red meat. Eat vegetables, poultry, and fish instead.
- Avoid fast food. Parents shouldn’t ban their kids from eating fast food, but they should consume it rarely. Be a real role model and avoid fast food. Pack your kids’ meals for school so that they don’t buy salt snacks and other unhealthy meals.
The fact is that many parents are busy today. It’s not easy to organize your time and work to cook and work out. Still, if you take some time to plan your meals and exercises, you’ll soon see the effects of such a lifestyle turn. Follow the tips above and you’ll keep in good shape, while setting a positive example to your kids.