Study: parents with multiple young children are less active

Recent research confirms what parents already know: finding time to exercise when you’ve got children to look after is hard. In fact, the study titled “The Association between Adult Sport, Fitness, and Recreational Physical Activity and Number and Age of Children Present in the Household” found that parents with multiple young children get 80 fewer minutes of vigorous physical activity every week than those without.

The study

The authors of the study, published in the International Journal of Environmental Research and Public Health, collected data from the National Health and Nutrition Examination Survey (NHANES). It spanned from 2007 to 2016 and included 2,034 adults aged 22 to 65.

The researchers found that parents with two or more children aged five or under got 80 fewer minutes of vigorous physical activity per week than people with one child in that age bracket or people with no children. They also found that parents with three or more children between six and 17 got 50 fewer minutes of vigorous physical activity per week than those with no children (or those with one or two children in that age category). 

For the majority of parents juggling a full to-do list, taking time to exercise is one of the first things to get dropped.

“Parents often face numerous challenges in finding the time and energy to engage in regular physical activity while caring for their children,” said study co-author Bettina Beech. “By understanding these barriers, we can develop targeted interventions to help parents lead healthier and more active lives.” 

Back to school: 7 essential tips for runner parents

Finding time to train

Balancing the responsibilities of parenthood with your running regime is challenging, but with a bit of planning and creativity, it’s absolutely possible. Here are some practical tips to help parents of young children find time to train.

Set realistic goals

Understand that your exercise routine might not be the same as before kids, so set achievable fitness goals that fit your current lifestyle and energy levels. For example, consider saving marathon training until your kids are older. 5K, 10K and even half-marathon races require fewer hours out pounding pavement, and as a bonus, they’ll improve your speed for when you eventually get back to the longer distances.

Prioritize and schedule

Just like you schedule appointments, pencil in your workouts. Designate specific times for your runs and treat them as non-negotiable appointments. If you have a partner, balance your schedule with theirs so you both have time to get your workouts in.

Do short, intense workouts

Embrace short, intense workouts. Speed workouts like intervals or hill repeats will have a big impact on your fitness and can be done in a relatively short time.

Morning momentum

Wake up a bit earlier than your kids for a morning workout. It sets a positive tone for the day and ensures your run is done before the daily chaos begins.

Stroller power

Invest in a jogging stroller. You can take your little ones for a run while enjoying some fresh air together.

Take advantage of nap time

When your kids are napping, dedicate that time to your fitness routine. Go for a run if you have a treadmill (we don’t, of course, recommend leaving your kids home alone), or use that time to do some at-home strength training. (Or have them nap in the jogging stroller.)

Delegate and accept help

Ask for assistance from family, friends or babysitters. If you have access to childcare and can afford it, consider asking your sitter to stay an extra hour while you get your run or workout in.