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You’re a busy mum who spends most of the day running after her children. You’re constantly picking up clothes, crumbs and coming up with clever ways to entertain and educate your little ones. You’re strapped for spare time, energy, motivation and exercise is the last thing on your mind.
Don’t worry though – there are plenty of fun ways you can fit your recommended 30 minutes’ physical activity into each day. And, you won’t even have to organise a babysitter.
Strap your little one into the pram and go for a walk or jog
Visit a playground or reserve that has a decent trail; bring along the pram, your runners and start pounding the pavement. You can strap your toddler in and go for a brisk walk or jog. Try three sets of 10-minute bursts with a drink/play break in between. Or, if your little one is napping, run and walk for as long as you feel fit.
You can reward yourself and your toddler with a play at the park afterwards.
Step that up to the next level and try hill sprints/runs/jogs
Burn off all your extra energy (we’re sure you’ve got plenty with a toddler in tow) by running up and down hills while pushing your pram and child. You won’t need to do this for long before your heart rate goes up and the sweat starts to pour. This is a great high-intensity workout. Try 30 second to 1 minute intervals, switching between hill sprints with the pram and star jumps. Grab a few friends so you don’t feel silly going it alone.
Jump on a bike and go for a ride
The next time you’re heading to the supermarket or the park, why not ditch the car for your bike? Get your little one/s on their trike, training bike or scooter and get those legs cycling. Better yet, plan a bigger and better trip by exploring your local neighbourhood. Don’t forget your helmets, drink bottles and a list of fun places to stop and take a rest. Your little one is sure to ditch the training wheels in no time!
Gather some mums and bubs and head to a reserve where there’s plenty of room to move
Set up a circuit with a different exercise at each station. This can change depending on the children’s coordination and balance (and your own), but try starting off with a skipping rope, hopscotch and star jumps. You can either time each exercise for 30 seconds to 1 minute or count each skip and jump. Aim for 10 minute bursts and then jump on the swing or slide, then get back into it for another 10 minutes.
Get grooving to your own dance disco at home
Is your tot bursting at the seams with energy? Feeling a little restless yourself? Chuck on The Wiggles or your favourite ‘80s music and dance the day away. Each song usually lasts between three to five minutes, so this is a sure and easy way to get your 30 minutes of exercise in. Plus, you’re guaranteed to burn plenty of calories laughing at yourself.
Here are some other ideas: