Five Ways You Can Include Your Kids in Your Workouts

One of the biggest barriers moms have is making their workouts happen. Why? Because they don’t have anyone to look after their kids. Even though it would be great to get childcare and take time for ourselves, it’s not always possible to get help. Instead of making childcare a barrier or excuse, there are many options for movement where we can safely exercise with the kids around. Here are five ways you can workout that include your kids!

Moving and Wearing Babies 

If you do a quick search online, you will find free YouTube videos, workout programs, and paid programs. While wearing your baby, you can safely move your body, and the baby loves the movement too! Make sure you invest in a good baby carrier that is ergonomically supported so the baby is comfortable during all the up and down, side to side movements. My personal favourites are Boba and Kinderpack for how they fit my body. If you can, try on a few carriers to find one that works for you. Bonus: the extra weight gives you more of a challenge. 

Walking with a carrier can start as soon as you are cleared at your six-week check-up, but make sure you are at least 12 weeks postpartum and have been cleared by your doctor and pelvic physiotherapist for any workouts and adding load. Remember: you are still in the postpartum period and should not be pushing into pain or exhaustion. Always gauge how you feel, and if you need to: rest!

Working out with Babies

If you don't have a carrier or your baby hates it, there are other ways you can have a workout with your baby. You can hold them while you do squats and lunges. You can lift them overhead for a little bit of an arm workout. Place them on your pelvis while you do hip bridges to add some weight to your glutes. One of my favorite exercises with babies is to lay them on the yoga mat and then move your body into a plank position. Lean over top and face to face, sing your ABCs or any other favorite children's song. You could also do push-ups and give them a little smooch when you come close. Your baby will love the close contact with mommy, and you’ll be doing something for yourself, too!

Toddler stage

Chasing them all day is already a workout, isn't it? So my best tip is to create a safe space for them while you do your workout, and they can join however they see fit. My kids love climbing on me when I do yoga positions, crawling under the mummy tunnel, and bringing the other things I need like a small weight, balls, or my yoga mat. I remember one particular day when my toddler became my water helper. Anytime I needed a drink, there she was with my water bottle!

There are also lots of mom and tot classes that focus more on the child's development, but as you do all the movement with them. The kids are encouraged to run, jump, touch toes, etc. You end up getting quite a bit of exercise yourself! It also gets you out of the house and connects with other parents. Plus, all that exercise for you and your child will encourage better sleep!

Aqua Classes

There are safe ways for a child to join you in the water from as early as six weeks old. For example, when my daughter was four months old, we attended a local mom and baby class. She safely sat in a little baby boat, tethered to my arm. I got my water workout in while she floated in the boat, just an arm's length away. At the end of the class, babies come out of the boats for a bit of splash play. 

At older ages, kids' swim classes often involve parents. By holding them up or encouraging your child to swim toward you, you can reap the benefits of moving against the resistance of the water.  

Running Around Outside

This is the cheapest and easiest way to workout with your kids! Take your kids outside with a ball, frisbee, or no equipment. You can challenge them to chase you, find objects around the yard or go to a local trail and discover the wildlife. A favourite game to play with our kids is freeze tag (or even regular tag). Don’t have a yard to use? Head to a local open field! 

Playground Workout

Depending on where you live, there are a variety of playground options out there. You can run, climb, and swing with your kids for a more natural, play-based movement style. You can also let them play safely while you do your own thing and get a complete workout on the side! For example, if there are stairs or a raised platform, it’s effortless to do toe taps or run up and down for cardio. If there is a park bench, this is a great place to do step-ups, raised planks, and push-ups. 

Is it an effective workout? 

There are days when it goes well, and there are some days that I need to accept that tiny humans have their own agenda. Babies get fussy and refuse to be put down. Sometimes toddlers are so underfoot that I give up, and I do it later. Or sometimes, the kids have no interest in the activity that I chose, and they want to do something else. 

But the more I involve my children, the more I positively reinforce the idea that moving your body is exciting and necessary. I'm showing them that movement can be an easy way of life. Even though it’s not my first intention, I’m proving that it's possible to move my body at home, at minimal cost, if any, even with them around. By making exercise more accessible, I’m removing my barriers.

Are kids a barrier to you getting exercise? What active things do you like to do with your kids? Let me know in the comments or send me an email at krysti@theconfidentmama.ca

I’d love to hear from you!