5 Tips to Make Fit Happen When You're in the Thick of It
And these days, who isn't?
I’ve talked to a few of my group fitness participants in the last week who have all shared some form of this same sentiment:
My schedule is so crazy at this time of year. I don’t know how I’m going to get my workout in.
Whether you're a parent, a caregiver, or someone who is in the thick of a busy season, these 5 tips may encourage you to rethink how you’re approaching fitness.
Talk about it, so you can be about it. | I once heard a quote that said, “Don’t talk about it, be about it.” However, in seasons of struggle, community can be a powerful driver to action. When you share your challenges with others who are in the same position, you can also strategize by sharing tips for success. Plus, accountability is a catalyst. Knowing that you’re not alone and that there are others who are still finding ways to move can compel you to get creative and get it done, too.
Interruptions aren’t derailing your session. | I saw a reel of a runner mom on IG who was training for Boston and getting her treadmill runs in, while taking care of her 5 small children. Talk about multitasking! The reel was specifically created to show how many times her long run was interrupted, requiring her to get off the treadmill and take care of a request. She stopped her run no fewer than five times, for various lengths of break, and each time got back on the treadmill to continue her task. The alternative is no workout, so regardless of interruptions, getting it done still results in a workout you wouldn’t have done otherwise!
Checking the box might just be the goal. | In the early days of habit formation, checking that box can be really critical in providing affirmation that you are capable of doing the thing. Every bit of movement, no matter how small, is critical to your overall well-being. One of my favorite authors, Kendra Adachi, started a yoga habit by completing ONE downward facing dog a day. That’s it. She did the pose, checked the box, and repeated it each day. As you dig your way out of your busy season, you can add more to your habit stack and look back on your continued streak with appreciation of what you did while you were overwhelmed.
You’re stronger than you realize. (Literally). | For those who have trained consistently for a year or more, your base will carry you through periods of limited or even non-existent training. Will you become deconditioned? Sure, but not to the degree that you anticipate. What’s even more incredible is that new parents, specifically, have so much functional training built into their day to day that they can maintain a strength base.
Those who haven’t strength trained may even find themselves getting stronger. The repetitions of picking up growing kids multiple times per day, per week, month, and year (not to mention all the gear, the groceries, and everything else you didn’t realize you needed) is no different than picking up a dumbbell in the gym. Most moms lift way more weight via “items” at home, than they do in the gym.
Walking will take your further than you think. | Provided you have a safe space, walking is the most accessible, easiest, and valuable tool you have in your arsenal to maintain your fitness. Add in a backpack or a weighted vest to ruck and you’re burning even more calories while adding in some muscular endurance. If you can’t do anything else (read: structured, planned workout), you can walk. Find microbreaks to get outside and walk around the block, your yard, to your mailbox, or wherever you’re able to clock some steps. If you can find some hills, add those in, too.
The bottom line is that anything is better than nothing. You can also weave more movement into your day than you think. Here are some simple (and not too ridiculous examples):
Bodyweight squats as you take clothes out of the dryer.
Balancing on one leg while you brush your teeth.
Holding a deep squat or doing push-ups during commercials while watching TV at night
Taking the stairs in your house as many times a day as you can - even if it means intentionally breaking up your task to do so
Picking 3 stretches to hold for 20s each before you get into bed
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!