As a busy stay-at-home dad, fitting in exercise can be quite challenging. With kids taking up most of your time, it’s easy to let fitness slide. While there’s plenty of advice out there for stay-at-home moms, tips for dads in the same boat are often harder to find. Society seems more accepting of weight gain in new dads, but that doesn’t mean you should let yourself go if you’re a stay-at-home dad. Here are some ways to bridge the gap between your fit days and your current schedule.
**Quick Workout Ideas for the Busy Dad**
1. **Lifting Weights:** You don’t need a fancy gym setup to start lifting. Simple items like cans of soup or bags of grains can substitute for weights. Try basic movements like squats, bench presses, deadlifts, and overhead presses. These exercises can be done at home, and your kids might even want to join in.
2. **Tweak Your Workouts:** Don’t wait for the perfect workout plan. Start with any routine and adjust it as needed. Plenty of resources online can guide you on diet and exercise, no matter your goal.
3. **Be Active with Your Kids:** Keep up with your kids by playing with them, running around, and joining in their games. Activities like bear crawls and moving furniture can double as workouts.
4. **Playground Stroller Workouts:** While at the playground, do some sprints and walk back for recovery. Jog alongside your child’s stroller to get some fresh air and exercise.
5. **Dance Parties:** Turn your living room into a dance floor and have fun with your kids. You can also use commercial breaks during TV time to do jumping jacks or push-ups.
6. **Games of Chase:** Playing games like ‘chase’ can be a fun way to get moving and engage with your kids.
7. **Baby Weight Walks:** Carry your child as you walk around the house. This added weight can help boost your fitness routine.
8. **Do Your Chores:** Household chores like mowing the lawn or cleaning can be great workouts. Cleaning floors can burn a lot of calories and moving furniture can help strengthen your muscles.
9. **Take a Walk:** Walking is an excellent cardio exercise. Take your kids out for a walk to relieve stress, manage blood sugar, and promote healthy weight loss.
10. **Bodyweight Exercises at the Playground:** Use playground equipment for exercises like pull-ups, push-ups, step-ups, and dips. Alternate these exercises for variety and to work different muscle groups.
**Additional Tips:**
– **Involve Your Kids:** Include your kids in your workouts. Outdoor activities like hiking or setting up a mini-gym in your backyard can be fun for the whole family.
– **Use Baby-Friendly Workout Gear:** Baby carriers and jogging strollers allow you to exercise while looking after your little one.
– **Consider Childcare Services:** Join a gym with childcare, or sign up for parent-baby classes.
– **Improvise Your Schedule:** Exercise even if it’s just for a few minutes. Use baby monitors to keep an eye on your child while you work out.
– **Prioritize Exercise:** Make working out a part of your daily routine, even if it means waking up a bit earlier.
In conclusion, fitting in exercise as a stay-at-home dad is definitely doable. Whether it’s yoga, cardio, or weight training, choose activities that can be done at home or at the park. Staying active is not just good for you but sets a fantastic example for your kids. So, get moving and enjoy the benefits of a healthier lifestyle.