Jana Pit tman’s HEALTHY WORDS OF WISDOM
HOW TO STAY FIT AND ACTIVE WITH KIDS
For mums, dads and parents-to-be, no matter the age of your kids, staying fit is a challenge. So, let’s get into the nitty-gritty of why, and then I’ll share some tips on how I manage my long working hours and a busload of small humans.
Balance for most of us is key, but prioritising time for our own wellbeing is often low on the agenda with work, kids’ sport, family duties and bills to pay. Low energy levels after a busy day is the main reason I hear from time-poor parents as to why they can’t exercise, but the reality is actually the opposite. Exercise fuels your energy reserve. Giving yourself that 30 to 60 minutes of activity leads to double that
in productivity, due to the feel-good endorphins released! Not to mention helping with mental health and generally feeling well. So, it is well worth your time investment.
HOW TO FIT IT ALL IN
Parental guilt is definitely a big factor stopping many going to a daily 6am class. This is true for me when I know I’ll also be absent during the day on a long shift at the hospital. I have therefore adapted my exercise to include the kids. It does take some practise and planning, but finding a gym or outdoor trainer that can include the kids is key. Getting them out of bed and dressed in winter can be a little tough, but once there the kids make great weights, get energised themselves (or tired out for bed if at night) and learn that fitness is a normal and healthy part of life – plus they get time with you.
There are great baby carriers (up to toddler age now) to make things easier, or investing in a good off-road pram really helps. Little legs learn to walk, so starting slow but building up to longer family adventures is good for all of you. I promise they stop whinging after a few weeks of regular walks, and start hunting rocks, admiring the sunrise and picking you flowers. Pack a healthy picnic brekkie too, if you think you’ll need a halfway break.
Lastly, I must touch on one important thing. We are our own harshest critics and there will always be days our wellmade nutrition and exercise plans go out the window. When
I was an athlete, these days used to drive me crazy with guilt or fear I would backtrack on my goals. Instead, you simply need to reframe these days as ‘sponge days’.
Now that doesn’t mean a lie-like-a-sponge-aroundthe-house day (although that’s important at times, too). What I am referring to is a great analogy my coach, Phil King (also husband and coach of Olympic champion, Debbie Flintoff-king), used to use: think of your body (and mind) as a sponge – it can only hold so much water before it starts to drip, so your goal needs to be a wet, heavy, non-leaking sponge. In other words, sometimes if there’s a day you can’t go for a jog, use it as a day to recover. By removing the guilt, you protect your mental health and feel motivated at the next session, rather than feeling terrible – which often translates to falling off the wagon completely.