How to Exercise with Your Toddlers Around - Part 1: Taking the Toddler on a Walk

Okay Mamas, we all know how hard it is to catch a free moment to exercise. We either have to get up extra early, stay up super late, or attempt a workout during a nap only for that nap to be 2.5 seconds long. These strategies aren't always going to be effective. So, the only option left is to actually work out with your little one.

Every child is different, but I find that most children find mama's workouts to be very entertaining and engaging. Half the time they like to either join along and copy you or climb on or under you during your moves. Not necessarily easy for us, but nevertheless, it's important to include our children in our daily routines.

Why You Should Exercise while on a Walk with a Toddler

The toddler walk is by far the simplest and effective option. By that I mean that it's engaging for both you and your toddler, it allows exercise for you both, and gets that much needed Vitamin D and fresh air. It's also great for mama's who are just starting to work out again and need to go slow. But is equally effective for mama's who already have a routine and can use this as a warm up, pre-workout, and/or maintenance routine.

Now, I know what you are thinking. Toddlers don't move very fast and they stop every 10 steps to pick up rocks, sticks, and leaves. There is no way this can be effective for me. Well, think again.

The great thing about walking is that it engages your core. And if you've done your research you know that we have to work out our core 3-5 times a week in order to maintain those abs we destroyed in childbirth. It's already hard enough to get in one workout let alone 5 of them. A walk helps you maintain your level of fitness while counting as one of those 5 core workouts.

How To Exercise Your Core While Walking Your Toddler

When we take our toddler on a walk, even a slow sauntering walk, we can enhance those core muscles by activating our abs. I like to add in some deep core activation breathing as well. Doing that usually helps me remember that I'm supposed to be holding in my core rather than just walking willy nilly.

So, as you walk your toddler, take slow and calculating breaths while pulling your core tight towards your spine. You should feel 'the burn' so to speak. I like to hold this for as long as I can, but do take breaks. A general rule of thumb is to hold for about 10 seconds and then break for 10 seconds.

Ways to Walk

The first method I suggested was to actually walk while letting your toddler walk with you. But if your child is agreeable you can also do a stroller walk or a carrier walk. By using these two methods you can transform your walk into a faster paced more exercise centered walk. You can even consider incorporating lunges and sprints to make the walk more challenging.

For carriers I would suggest a back carrier such as an Onbuhimo because of the ease of ups and downs, in addition to it being more comfortable to complete the walk. Being on your back also allows your toddler to maintain engagement as they are up high and can view the world as you walk.

In Conclusion

It takes a little more creativity than perhaps we are used to, but there's no need to give up on our goals of self repair and fitness. Especially, when the weather is warm it is a necessity to get the kids out and about. Might as well kill tow birds with one stone.