One of the biggest roadblocks to fitting exercise into a schedule is having kids to care for. But who said you can’t have them join in on the fun? There are plenty of ways you can burn those calories and also help support a healthy lifestyle for you and your family.
Playing any kind of sport can be a great workout and a learning experience for the kids! Play a fun game of touch football, softball or baseball to stay active and away from sitting in front of the television. If you don’t have a lot of people to participate, you can always pass the soccer ball up and down the yard. Playing casual soccer can burn up to about 400 calories per hour and over 600 calories per hour if you’re playing competitively. A fun game of volleyball can also burn around 200 calories per hour. Playing fun, competitive sports with your kids can also help promote an interest in more of an active lifestyle and skills with teamwork!
Run or Walk
If you have an infant to take care of, there are special strollers that are made for walking or running with your baby safely. There are many different factors to look into when you’re looking for a jogging stroller including the safety features, durability and weight of the stroller. The more durable the stroller is, the more balance you’re have and the more control you’ll have over the stroller. According to Consumer Reports, suggests making sure your stroller is meant to be used with a child your age (some aren’t safe to run with an infant under a year old). Also, verify that the stroller is in fact an all-terrain jogging stroller in the owner’s manual, since the store could mislabel it. Once you’ve taken the proper safety measures, you can head out and enjoy the sunshine without worrying about getting a babysitter!
Going for a bike ride is another way to burn a lot of calories, and your kids will surely have fun riding around with you! On average, you can expect to burn around 200 to 300 calories even if you’re bicycling at a leisurely pace. According to the American Bicycling Education Association, an enclosed two-wheel child trailer is ideal for children under four years old; the low center of gravity helps avoid affecting the parent’s balance on the leading bicycle, provides good handling, and minimizes the potential for a fall-related injury.
Whether you have really little ones or kids who are old enough to start swimming on their own, you can spend plenty of time in the water and get a great workout. Make sure they have the proper flotation gear so they can be in the water with you. Safety is a vital factor to consider if you want to swim with your kids. According to KidsHealth, drowning is the second most common cause of death from injuries among kids under the age of 14. Swimming is also a low-impact way to exercise and is easier on your joints than other exercises. Whether you’re splashing, wading or paddling around you’re bound to get a good amount of exercise. For instance, a 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower. You’ll end up burning more calories per hour if you’re higher in weight.
Canoeing is another activity where you can spend quality time with your kids and also get quite the upper body workout! Depending on how fast you’re paddling from a light effort or more vigorously, you can expect to burn anywhere from 130 to over 700 calories per hour! On your next camping trip, you can get in a great workout while going fishing with the family.
Again, the calories that are burned with each exercise will vary depending on many factors including your weight and the intensity of each activity. Since you’re with the kids, you most likely won’t be playing a sport at a competitive level and burning the maximum amount of calories, but it sure beats sitting on the couch all day when the sun is shining outside! Incorporating your family into your fitness routine, not only keeps you on track, but promotes an overall healthy lifestyle for your kids.
- Consumer Reports
- American Bicycling Education Association