Staying fit and healthy with your kids is one of the best investments you can make. Kids are enormous bubbles of energy . They have the ability to wake up as energiser bunnies and continue on throughout the day as if they’re on a sugar high. It’s awesome. But for parents it can be exhausting.
That’s where fitness comes in handy.
Those everyday activities that once upon a time seemed like a chore become easy. You don’t get tired vacuuming the house or walking two kilometres to the park. Playing tag with your kids leaves you out of breath in a good way rather than hyperventilating. Staying fit and healthy with your kids can make every day tasks smoother and more enjoyable.
Much of that spills over to your parenting. As a mum, for me parenting is the hardest and most rewarding job in the world. It’s a 24-hour job. Even if your kids go to the grandparents your mind is constantly thinking about their wellbeing. When they’re at school, you wonder whether they’re learning, having fun, being kind, and eating their lunch.
Keeping fit is one way for me to keep sane. It’s also a way for my son and I to spend quality time together.
The first time my son and I did a run together, it was only around the block, about 1km all up, and he was 4.5 years of age, but the smile on his face was epic. I was going for my afternoon run, nothing exciting, but my son insisted on joining me instead of walking behind with his dad. (Fitness is a family thing in our household!)
Now when I do my morning yoga, occasionally my son joins in. Rarely for the entire session but a little bit of deep breathing, some mountain poses, and a few downward dogs. It’s little habits that build strong foundations.
Growing kids need to stay active. Parents need to stay active equally so.
It’s all too easy to say you’re too busy and blame the hectic work schedule. I get it, I’ve been guilty of it too.
But it’s super easy to combine quality time with the kids while looking after your health and fitness goals.
10 Ways To Stay Fit & Healthy With Your Kids
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Go hiking
The weekends are a great time to fill up on your health and fitness well. You and the kids are at home and if it’s a nice day why not hit the trails and hike. If you’re lucky to live in an area close to some hills, taking the kids on a hiking adventure can be an awesome way to spend the day together and work on your fitness. If you’re not, you can always hit up your local park. The Gold Coast has great hiking spots for all ages and fitness abilities: Mt Tamborine, Burleigh Heads, Hinze Dam, Springbrook, Currumbin
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Learn to surf or paddleboard
Both surfing and paddleboarding are fantastic workouts for your entire body – and they’re fun. If your kids are old enough you can sign them for a lesson or simply go paddleboarding with them. It’s a great summer or spring activity if you’ve got the beach, river or lake near you. Full body workout and a tan! Just remember the sunscreen and water safety!
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Train together
If you love running and don’t have anyone to leave the kids with, get them to ride their bike alongside you. I do this quite often, and both my son and I love it because it keeps us fit but also allows us to spend quality time together. It’s a bonding thing. We’re doing something we both enjoy. I hope that as he grows older we can continue to stay fit and healthy together. I’m even planning on signing him up for his first fun run this year and he’s super excited.
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Join a Nippers program
If you live near the beach then knowing how to handle the surf is super important. I love the ocean but swimming in it scares me. I’ve been rescued by lifeguards, pulled out behind heavy waves and struggled to get back in, hit my head against the bottom of the ocean, lost my contact lenses in the surf, got stung by jellyfish and I still love the ocean. But I’m not comfortable swimming in it – that’s why i look for triathlons that are in lakes! A nippers program can give you and the kids the confidence to swim in the big blue sea and stay fit and active together. It’s a great way to make lifelong friends too!
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A post dinner walk
Get into the habit of going for a walk after dinner. If you can’t go every day, aim for a few times a week. Walking after dinner is a great way to burn extra calories, gain extra energy for the evening, reduce stress and aid in digestion. You can also use the time to talk about your day, your hopes, your fears and your dreams. Kids love talking with their parents and it’s an awesome way to build your relationship while staying fit and healthy. It’s a habit that they will hopefully fall in love and continue on during their life.
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Dinner at the table
Meal time should be family time and it still amazes me how many people don’t actually sit around the dinner table together. Eating at the dinner table is not only an opportunity to connect with your kids and partner and discuss the day’s events, it’s also a chance to teach your young ones about healthy eating. Why not get them involved in the cooking also? This will be easier with older children but the sooner you get started the better.
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Do some circuit training at home
Do some circuit training at home. The kids can join in. Push ups, squats, star jumps, skipping rope. These are exercises that kids do all the time. Get them to do it with you and you’re both burning energy and having fun. This is particularly good on a rainy day in your living room when you really need them to burn the energy so you can gain a moment of peace. Two birds one stone, satisfy the kids and build muscle!
Here’s a quick circuit you can do together in the backyard.
1min run on the spot
30 jumping jacks
15 push ups
15 squats
30 high knees
15 dips
15 lunges
Repeat x 2-3 -
Baby weight
If you have a baby you can use your precious little one as resistance in your workouts. Squats, push ups, sit ups and more. Check out these little exercise you can do with your little one. What’s great about this is that as your baby grows to a toddler, you have natural resistance progression reducing the chance of hitting a plateau with your training.
Check these exercises out for motivation and inspiration. -
Active fun
Find things to do that force you to be active. Roller skating, ice skating, yoga in the park, even bowling force you to use your muscles. If your kids are older you could try rock climbing or a learn to sail class. The possibilities are endless.
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Create a living room disco
Create a living room disco. Dim the lights, put on some funky music and dance around the living room. Fun, fun, fun. Your kids are going to love it, you’re going to have a laugh. Dancing burns a ton of calories and makes you feel awesome.
Staying fit and healthy with the family is easy when you combine fitness with quality time. Whether it’s running, walking, swimming, cycling or football in the park, every little bit has a positive impact on your family’s health and wellbeing.
I’d love to hear how you stay fit and healthy with your family. Share your family health and fitness secrets in the comments.
How do you stay fit & healthy with your kids?
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