Workouts after kids: Why should parents continue taking care of themselves?

There is no doubt that most of us take great care of ourselves before one has kids and the responsibilities that come along with it. However, we neglect how important it is to take care of our bodies after we have children or reach the phases of life with overwhelmed tasks. Especially mothers who juggle between home and kids or work feel that they have no spare time to care for themselves. Or, the fathers who get buried between the never-ending demands of their little ones or the grown-up kids and forget how time passes by before they can take a look at themselves. Read how we can introduce workouts in our daily routine while having fun with the kids.

Workouts for new parents


New parents, especially mothers with their priorities, struggle to get back to their usual workout routine. Not to mention the anxiety to get back to their pre-pregnancy body, whether they gave birth via Cesarean or vaginal delivery. The struggle remains the same. The advice is to take a cautious approach to return to the workouts. Instead of running back to the gym, begin with the post-pregnancy exercises to strengthen your core muscles. Mothers might think to cut down the calories to reduce the weight that they gained during pregnancy. However, we suggest not doing so, primarily while breastfeeding, to ensure that their bodies get enough nutrients. According to CDC, mothers require an additional 450-500 calories to keep their milk supply abundant for their newborn baby. Remember to listen to your body before bouncing back onto any extreme workouts. According to the American College of Obstetricians and Gynecologists, mothers who exercise after the baby is born to have a reduced risk of deep vein thrombosis (DVT). Small 10 minute sessions each day are helpful, or a total of 150 minutes of moderate-intensity aerobic activity per week. If this scares you, you can begin with going out for a walk 10 minutes every day while carrying the baby in the stroller!


After the newborn arrives, not only it gets overwhelming for mothers but also dads as well. Being in charge of the house with added responsibilities makes it difficult for the new dads to stay in shape. Tiny humans bring with them a new schedule and sleeping routines for parents.

Remember, Dads, do not stress about picking a workout; choose whatever suits your schedule, but only do it with consistency.

Consistency is the key to get a healthy body; twenty minutes of vigorous movement will serve the purpose. Do not forget to add a healthy diet – with lots of proteins, vegetables, and moderate carbs to keep up with the soon-to-be toddler in no time to keep up on your toes.

Workouts for parents of school-aged kids

It is still not late if you missed getting in shape, juggling, and taking care of your kids during those early years when your children require your constant attention! After the kids are back in school, please sit down and relax because it is an excellent time for beginning workout sessions. Don’t forget to involve your kids as well. Exercising is the key to a healthy family! Begin including the family workouts: burpees, sit-ups, push-ups, squats, butterfly kisses, jumping jacks. Add the element of laughter and fun. There are so many other ways to make it exciting, spending quality time along with burning your calories. In addition to taking care of your body, parents can introduce the benefits of exercising and activities to their kids. Do nature walks, hiking, going out on trails, enroll your family in swimming lessons, yoga classes, and much more.


Workouts for parents after your kids leave for college.

Parents hate the feeling when the kids leave home, and parents look back at old memories and try to revive them. With each passing day, before they get used to this new normalcy, the feeling of sadness overcomes their joy of yesteryears; we refer to it as “empty nest syndrome.” The advice would be to look forward to beginning a new chapter and not throwing ourselves off the track. Rediscover the time and keep yourself moving. It is never too late to indulge in a new passion. Create a network of friends to go on hiking the mountains. Not only will such activities keep you in shape, but they also will make your body strong, healthy while keeping up with its functional abilities. Enroll yourself in gym classes. Although beginning a new exercise regimen at this age might feel scary, however, it is excellent to note that this exercise habit will keep you in shape for the rest of your life. Get yourself assessed with your family physician for any complications, and with their advice, start with enjoyable activities. Excercise at this age demand caution to prevent falls and any injury to your muscle. In addition, to avoid losing motivation, it is a great idea to do it in groups or by hiring a personal instructor to meet your individual needs.

Benefits of workouts at any age

Workouts at any age are beneficial to your body as well as your mind.

1) Maintaining a healthy weight

CDC recommends exercise to keep the weight weigh-in control. Usually, it gets challenging to manage our weight due to the change in body metabolism and genetics. Therefore, in addition to a healthy diet, workouts are recommended to keep away the diseases caused by obesity or being overweight. To ease the challenges of aging, such as decreased muscle mass and strength, fitness activities improve physical fitness and gives you a chance to live longer with little or no assistance. Department of Health and Human Services recommends a mix of 150 minutes of
moderate-intensity physical activity and muscle-strengthening activities.

2) Improves the cognitive function

Older adults see a decline in their cognitive ability, with hard-to-remember things that disrupt their daily schedule. Exercise improves brain function and prevents neurodegenerative diseases such as Alzheimer’s and Dementia. The evidence clearly shows how a fitness regimen affects problem-solving skills and offers physical and psychological benefits.

3) Reduces the stress, depression, and anxiety

Aerobic exercises elevate the mood, and findings reveal they reduce the symptoms of major depressive disorder (MDD) by improving the blood flow in the brain’s neural circuits. It is essential to understand that every big or little movement counts. Do not lose your heart even if you cannot reach the recommended 150 minutes/week of exercise. Please do whatever you can, and do it with consistency!

4) Improves sleep and increases relaxation

Workouts relax your body by raising its temperature, which improves sleep. According to Charlene Gamaldo, M.D. of Johns Hopkins Center for Sleep, moderate aerobic exercise for at least 30 minutes can make a difference in sleep quality.
There is no better time than as now. Therefore, parents inspire others, motivate your spouse, create a group, find a workout buddy, and indulge in the fitness regime of your choice. Every small move makes a difference. You will never regret it!

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