Family Life And Fitness: Staying Active With Kids
Balancing family life and staying fit can be a challenge, especially for South Asian parents (given the social and cultural demands we face).
Family → Work → Health & Fitness
That’s the hierarchy of priorities when it comes to the average South Asian’s life.
But whilst family and work are both non-negotiables…
Your health & fitness should never be just an afterthought.
Neglecting your body’s needs will eventually impact how well you’re able to care for your loved ones and handle your work responsibilities.
Staying active is not only about you. It’s about your family too.
It’s about building a healthier, happier home where good habits are second nature…
When we are fit, we have more energy to handle family and work life. And it stands to reason that we have more of ourselves to give if we first give something to ourselves.
Your health and fitness don’t have to squeeze into whatever gap you have left after discharging your family and work responsibilities…
It CAN all work together harmoniously with a bit of careful juggling.
It’s about finding that “perfect balance”.
I know that sounds cliche, but it’s the truth.
So here are some realistic, actionable steps that will help.
Finding “That Balance” As A Parent.
With work, household responsibilities, spending time with your kids (as well as the added cultural/social commitments we have as South Asians), it’s easy to let exercise slide to the bottom of the list.
However, staying active is essential not only for your own wellbeing but also to set a positive example to your children…
Balance is the key; we know that much, but how do we find it?
Here are some strategies that can help make fitness feel like a natural fit in your life:
Time Management & Routine:
Finding small windows of time throughout the day to fit in training can be a game changer for busy parents who are struggling to stay on top of their health and fitness.
These are sometimes called “movement snacks”. Small amounts of convenient movement to keep you topped up & energised throughout the day.
But the real impact happens when you intentionally plan for it…
When you set your schedule so you are making the most of your free time wherever possible…
It might be a jog on your lunch break, a quick set of exercises during the kids’ nap time, or a family walk after dinner.
Establishing a consistent routine makes it easier to prioritise your health.
By managing our day more effectively, we can integrate short but impactful workouts into our schedules without losing any of that precious family time.
Family Fitness Activities:
Engaging in family-centred pursuits is one of the best ways to stay active while spending quality time with the kids.
Whether it’s weekend hikes, bike rides, or a game of tag, these moments allow everyone to get moving together.
These shared experiences promote better physical fitness for you and everyone else taking part.
It also serves to strengthen those family bonds by promoting the idea that activity is a healthy, normal part of family life.
That means your children see you exercising – and they’re WAY more likely to make exercise part of their lives with their children. This is a generational gift.
Take Advantage Of Early Mornings:
Early mornings are your secret weapon!
Starting the day right with a workout before the demands of the day begin puts you ahead of the curve and winning before anyone else is awake.
You’re far less likely to have someone make demands of you in the morning than the evening.
By waking up as little as 30 minutes earlier, you can get some training in before the kids are even brushing their teeth, setting a positive tone for the rest of your day.
Exercising in the morning gives you a sense of accomplishment, boosting your energy and mindset before the day has begun properly.
And the knowledge that it’s a box you’ve ticked lives with you all day… That feeling is priceless!
Prioritising your health and fitness as a parent doesn’t have to be overwhelming. It helps when it’s:
- Planned
- Scheduled
- Intentional
That way, you and your family get the most benefits from it.
If you are looking for some help, or a place to start, here’s a link to a few short, sweet, effective training routines that are family-friendly:
Are These 3 Things Hurting Your Health And Fitness Progress?
It can be all too easy to fall into habits that unknowingly slow down your progress…
And for the parents out there reading this, it’s even easier to overlook these habits when you have a ton of responsibilities and wear several different hats…
Whether you’re just starting or have been on this journey for a while, there are common, universal mistakes that can hinder your results…
So let’s discuss them, and more importantly, help you identify and avoid them going forward…
Unsustainable Methods:
Too often, people resort to quick fixes, unsustainable diets, and generic training plans in the hopes of seeing fast results.
These methods might offer a temporary boost, but they’re not sustainable long term. And at KMAKFitness, we’re particularly keen on making fitness long term.
Why?
Because when it comes to our diet culture, we have to be mindful that we’re looking after our own. Other “traditional” diet solutions rarely work for our cultural needs.
That means we often find it hard to stick to the (many) overly restrictive diets on offer that don’t align with our preferred ways of eating.
A more balanced, realistic approach to diet and exercise that fits into your lifestyle (socially, culturally, practically) is the key to lasting success.
And for that, you need a program that understands your culture.
Unrealistic Goals:
Setting goals that are unrealistic can be the fastest way to put a stop to your health and fitness journey.
Aiming for dramatic physical transformations is fine… But big changes take time. So expecting super fast weight loss just can be a set up for disappointment and diet rebounds.
Instead, it’s far better to focus on incremental progress.
Start with small steps like including more physical activity or adjusting your diet over time and then build from there. These changes are far more achievable and effective in the long term.
Also, because they aren’t as drastic, they don’t feel so restrictive. It’s encouraging to be making progress without even feeling like you’ve changed all that much!
Inconsistency:
Being inconsistent is probably the biggest killer of progress…
I mean, let’s be honest…
It’s easy to lose momentum with your fitness routine, especially when juggling the many family, work, and social commitments we have as South Asians…
Missed workouts and poorly managed nutrition will obviously hinder your progress…
So, what’s the answer?
The key is to stay as consistent as possible, no matter how small those consistent behaviours might seem.
In other words, be consistently good at the little things rather than doing one big thing really well but only once.
Make sense?
The Key Takeaway
The journey to better health as a parent isn’t about 100% output at all times.
Focus first on not doing the obviously wrong things.
Then, focus on doing the manageable things that you know positively contribute to how you look and feel.
Things like:
- A sustainable plan that’s tailored to your lifestyle
- Consistency with the daily habits and actions that help
- Habits that you enjoy and don’t make getting in shape feel like a compromise to the other things you value
At KMAK Fitness, we’ve helped thousands of parents to get active and stay fit.
For them, family walks are just as normal and anticipated as family dinners. Those things are often best enjoyed together!
If you’d like to chat about how we can help you expedite your goals – and how you could include your children in your fitness goals… Book a call here.