How to stay active with babies & toddlers.

Congrats, you’ve just had a baby! Or perhaps you are a few years into toddlerhood and starting to scratch your head trying to figure out how to get more active with little ones in tow. The good news is that you are definitely not alone. One of the chief complaints I hear from my clients with kids is how difficult it is to stay active between work and the demands of littles.

I get it. I’ve got a three year old and one year old and there are many days when I wonder if I’ll ever get out of the living room, let alone a workout. In this post, I’ll explain why babies and little kids can actually help you be more active and achieve your health goals, if you approach it with the right mindset.

First and foremost, if you are stuck on the SADiet (Standard American Diet) then you probably think your lack of working out is what’s keeping you squishier than you’d like. The harsh reality is that until you get your diet right, you are fighting a uphill battle. I tell my clients that 80% of their body composition comes from diet alone, the rest can be attributed to fitness and lifestyle changes. So first thing’s first- get your diet right.

Once your diet is right, and the weight starts coming off, and you are feeling more energized, your next step is to move more. Despite what you may have heard, frequent, low-level movement is arguably the most important ‘exercise’ you can do. It’s more important than any HIIT, running, lifting weights, or workout class you can partake in. Frequent low-level movement helps your body burn fat for fuel, lubricates your joints, your insulin sensitivity improves, and your creativity actually increases. I can say from personal experience my best ideas come from walks or slow bike rides.

So how can this be applied to life with babies/toddlers? Well, it is actually surprisingly easy.

Got a baby? Take them on a walk in a stroller a couple of times a day. Not only is it great for you, but it’s great for them to get outside in the fresh air and sunlight. Bonus points if you have a backpack carrier so you can have the equivalent of a weighted vest on while you walk. Some babies really enjoy the view from up there and being on you so it’s a great way to change up a normal walk.

If you try to take your toddler on stroller walks, you know they can get a bit more squirrelly. It totally makes sense though, they want to get out and explore too. Instead of battling them the whole walk by trying to keep them entertained or fed, try to figure out a rhythm for you and them that enables them to get out to walk and explore the neighborhood. You’ll be amazed how much they start to look forward to walks when they are participating more. You won’t go nearly as far and it might seem frustratingly slow at times, but try to see the good in it. The point is for you and your kid(s) to get outside, move, AND enjoy the process. You are cultivating a long-term habit that will pay dividends as they (and you) age.

What else can you do besides walking? Play.

Play is a lost art in the modern adult life. Our ancestors actually played throughout their lives- it was an integral part of communal living and social cohesion. Unfortunately the modern adult is too busy and too serious to play. The good news is that you have a highly trained play expert living under your roof- who may also poop their pants- your kids.

There are certain movements that every human should be doing regularly, they are as primal as it gets- walking, crawling, jumping, running, lifting, hanging, and squatting. Watch a toddler outside for 5 minutes and they’ve probably done all of those things in that short period of time. When’s the last time you did most of those?

Start really participating in what they are doing vs. spectating. Play chase, jump over the puddle, lift the rock, crawl around like a bear. Take them to a playground and climb on things with them. They’ll love playing with you and it checks the box for low-level movement for you, despite it not feeling like a proper ‘workout’.

Remember parent, everything is a phase. As kids get older, they’ll be able to participate in so many more activities that you may enjoy as well- paddle boarding, hiking, playing a sport, biking, etc. So if you can move regularly during these challenging, early childhood days, it’ll only get easier as time goes on.

What do you think? Are there any tactics you’ve found helpful to stay active with little kids?