How can I find time to workout as a mom to a toddler who works full time?
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Balancing fitness with a busy schedule as a mom with a toddler and a full-time job can be challenging, but here are some strategies you might find helpful:
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Flexibility in Scheduling: Don't stress about having strict workout routines. Instead, be flexible and adjust your workout schedule as needed based on your daily life. You can move workouts to different days or times, double up on rest days when you feel energized, or scale back when necessary. This can help prevent burnout and keep fitness enjoyable rather than a chore 1.
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Realistic Planning: Take a look at your life and plot out key commitments on a calendar, like work deadlines and family events. This helps you realistically plan how often you can train, preventing overcommitment which can lead to frustration or failure 2.
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Time Management for Exercise: Plan short, manageable workouts that fit into your schedule. If you can reliably find time for 3 sessions a week, focus on those. If you have spare time, consider adding an extra session, but don’t let an ideal plan make you feel guilty if you can’t stick to it 3.
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Incorporate the Family: Sometimes, having your toddler join in can be helpful. Engage them with activities like walking or stretching, which lets you pursue physical activity while also spending quality time with your child.
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Evening Workouts: If you end up working out closer to bedtime, don't worry. Use down regulation breathing techniques after workouts to ease into rest. It's more beneficial to get some exercise when you can, rather than skipping it entirely due to scheduling conflicts 4.
By planning around your non-negotiables and being flexible with your routine, you can maintain physical fitness alongside your parenting and work responsibilities.
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How to involve kids in workouts?
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Involving kids in workouts can be both fun and beneficial for fostering a lifelong love of fitness. Here are some ideas based on input from and from the :
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Encourage Natural Curiosity: Kids often have a natural inclination to mimic movements or explore gym equipment. Allowing them to safely explore these interests can help them learn and enjoy the activity without formal coaching initially. For example, letting them swing from bars or attempt simple exercises under supervision fosters interest and learning through trial and error 1.
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Use Bodyweight Exercises: Focus on bodyweight exercises for children to maintain safety while they learn and play. Kids can try basic movements like jumping, stretching, or even simple yoga poses, which are safe and effective in teaching balance and coordination 1.
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Family Fitness Time: Make workouts a family activity. You can plan sessions where everyone participates, adapting exercises to suit different age levels. This not only makes fitness fun but also strengthens family bonds.
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Play and Exercise Combination: Incorporate exercises into playtime. Activities like playing tag, hopscotch, or even a dance party can provide both a workout and entertainment for kids.
By creating a supportive and explorative environment, children can develop a positive relationship with physical activity that benefits their health and enjoyment.
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