Having children and a job can make the idea of working out seem impossible. Maybe you immediately picture the dirty dishes stacked next to the sink, the toys are strewn across the living room floor or the children who are hungry for dinner.
But raising a family is a marathon, not a sprint, and making time to take care of your health should be a priority. If you can find windows of opportunity to exercise, it will improve your heart health, lower stress, and anxiety, and help prevent hypertension and diabetes.
What’s the goal? You should aim for at least 30 minutes of moderate-intensity aerobics or cardio five days a week, combined with two or more days a week of muscle-strengthening activities, according to the Centers for Disease Control and Prevention (CDC).
Ready to Start? Keep it Simple
Here are a few tips:
Build a foundation. Start simply and create an exercise schedule.
Be consistent. Repetition is the key to turn working out into a habit.
Sneak in the time. Try to exercise early in the morning, late in the evening, or while your children are napping or at school.
Find workouts you enjoy, such as cross-training, cardio, weight training, yoga, Pilates, group, or on-demand fitness programs.
Set goals. Reward yourself once they’re achieved.
Work out with a friend. Meeting up for a bike ride might help you both reach your fitness goals, and socializing can boost psychological health, too.
Try brisk walking for 30 minutes, five days a week. Chores around the house and mowing the lawn can count as well.