If you get out of breath when playing with the kids, you’re not alone.
While all parents try to make time for playing with the kids, many find themselves tiring easily or even having to stop and catch their breath when trying to keep up with the wee ones.
And in fact, more than one in five parents feel that they are too unfit to play properly with their children, according to new research.
A study from PureGym that surveyed 500 parents also found that over a quarter of parents (26%) said that they regularly feel out of breath when playing with their wee ones, and a whopping 48 per cent said their kids regularly outrun or outclimb them.
But while many parents may be struggling with their fitness levels, playing with the kids could actually be the perfect way to get in shape.
New research has shown that just one minute of short bursts of strenuous activity – such as playing with children – can have long-term health benefits.
The study, published in medRxiv, found that ‘vigorous, intermittent lifestyle physical activity’ (VILPA) can lower mortality risk by 38 per cent in as little as six years, with energetic playing with children specifically referenced in the research.
With this in mind, a personal trainer and father from PureGym, Phil Carpenter, has shared 10 easy exercises to do or play with the kids while improving your fitness.
Here’s everything you need to know.
10 simple fitness-boosting exercises and workouts for busy parents
1. Bodyweight circuit
An easy way to get your heart pumping is to make up a quick full-body circuit that lasts around 15 to 20 minutes.
You could include squats, push-ups, lunges, planks, and jumping jacks. This activity is short enough to be done while the kids are occupied, or they can mimic you or join in as a game.
2. Dance party workout
Blast some music and dance around the living room. A dance workout is great cardio, fun for kids, and a guaranteed mood-booster.
3. Buggy push intervals (for babies/toddlers)
Power walk or jog while pushing a buggy in intervals: one minute fast, one minute slow. Alternatively, you can also use lamp posts as markers, doing a fast burst to the first, and a slower stint to the second, before repeating.
4. ‘Follow the leader’ fitness edition
Lead your kids through moves like crab walks, bear crawls, hopping, jumping, or yoga poses to involve them in a simple workout that’s also a game.
5. Yoga
Do a 10-minute calming yoga session with child-friendly poses like tree, cat-cow, or downward dog. Kids often enjoy mimicking animal poses, and this will also help to improve their balance and coordination.
6. Stair climbing intervals
You can use the stairs at home for quick cardio bursts. Climb up and down while your kids play nearby, or if you’re feeling more adventurous, you could even race them (safely)!
7. Towel or sock slides
Use socks on hardwood floors to do moves like sliding lunges or mountain climbers, or replicate moves from reformer Pilates. Kids love sliding, too, so you may find they want to get involved as well.
8. Baby/toddler lifts or squats
Use your child (safely) as added weight for squats, presses, Russian twists, or sit-ups. Toddlers usually find this hilarious.
9. ‘Ad break’ workouts
Do short bursts of exercise (planks, squats, burpees) during TV show breaks or while watching kids’ shows. This adds an element of fitness and fun to TV time.
10. Obstacle course
Build a mini-indoor or garden obstacle course with pillows, boxes, or furniture. Run, crawl, jump through it together for a fun and active playtime.
Disclaimer : This story is auto aggregated by a computer programme and has not been created or edited by DOWNTHENEWS. Publisher: www.dailyrecord.co.uk
