Balancing a career and family life is no small feat, especially for working mothers who want to promote healthy lifestyles in children. Amidst the chaos of daily routines, the importance of keeping our children physically active and instilling healthy habits from an early age is becoming increasingly difficult due to intense pressure on time and a lack of motivation.
Here is a familiar scene for many working moms: You’ve just returned home from a long day at work, tired but determined to make the most of your evening with your little one. As you walk through the door, you see your child slouched on the couch, her eyes glued to the screen. Not even looking up to greet you. Other than a perfunctory “hi,” and just as quickly, she goes back to her screen. You not only feel ignored but also experience a deep sense of guilt.
What is worse, you don’t get used to this feeling. However, with the right strategies and support, it’s entirely possible to reverse this kind of behaviour from your child. The challenge is clear – how can you inspire your child to swap screen time for active play, and how do you do it without adding to your already overburdened life?
Before we get to that part, let’s delve into why promoting healthy lifestyles in children is so crucial and how it can be seamlessly integrated into your already busy lives. Let’s dive deeper with insights drawn from a school specializing in physical exercise programs and creative activities that excite and involve young children. Keeping them engaged and active. This school is a boon for young moms like you.
Promoting healthy lifestyles in children and encouraging physical activity is an investment in their future well-being. As a working mother, this is entirely achievable. By incorporating regular physical activities, making it full of fun, and instilling healthy habits early on, you can set all children on a path to a healthier and happier life.
So let’s embark on this journey together. Where each step will bring, both you and your child, closer to a healthier and happier outcome.
Enhancing your child’s muscle and bone strength.
Think of your child’s body as a young tree. Just as a tree needs sunlight, water, and good soil to grow strong, a child’s body needs physical activity to build sturdy muscles and bones. Regular exercise acts like the sun and rain, fostering growth that you may not see immediately but will be happening nonetheless.
Instead of feeling listless and preferring video games, your child will be charged with more energy and eagerly look forward to involving herself in play activities that demand physical exertion. Every time your child runs jumps or plays, she is at work strengthening her muscles and bones, laying down the foundation for a healthier future.
This newfound enthusiasm for physical play will not only fortify her body but will also give you less cause for worry about your child and more peace of mind.
Stimulating the brain, boosting performance
Remember your child’s brain is like a sponge, absorbing information from the world around her. And physical activity is like a stream of water that keeps the sponge fresh and pliable. When your child engages in regular exercise, her brain receives increased blood flow and oxygen, which enhances cognitive functions such as memory, attention span, and problem-solving skills.
Your child no longer struggles to concentrate when at home or when in school. Her grades improve, and her homework becomes a breeze instead of a daily struggle. Even short bursts of activity will help your child to refocus, and improve her academic performance. You will discover that physical exercise is not just about keeping your child’s body healthy but also her mind sharp.
Building self-esteem, reducing anxiety
Physical activity for children is like the soil in which self-esteem and social skills can grow. When your child engages in play and exercise, she will learn about teamwork, develop communication skills, and experience the joy of achievement. This process is akin to planting seeds that will bloom into confidence and have the resilience to thrive.
For instance, if you are concerned about your child being shy and reluctant to participate in group activities, think of enrolling her in a group activity program. Initially, she may seem hesitant, but will soon shed her inhibitions and begin to open up as she plays with other children.
The bonhomie and shared goals will also help your child develop social skills and build lasting friendships. Over time, your child’s confidence will blossom, and she will become more outgoing and feel more self-assured. You will notice how your child is not only happier but is also less anxious, proving a point that physical activity for children plays a key role in maintaining their emotional well-being.
Physical activities are both fun and beneficial
Children are naturally energetic and curious, making it important to channel that energy into activities that are both enjoyable and beneficial. The key is to find the right activities that captivate their interest while providing ample physical exercise.
Raising healthy, active, and happy children is a journey that requires dedication and creativity, especially for working mothers. By understanding the importance of physical activity for children, exploring various engaging activities, overcoming challenges, and instilling healthy habits early on, you can lay a strong foundation for a healthy, active and fulfilling life.
Sports, dance classes, and martial arts
Structured programs provide a consistent and organized approach to physical activity for children. Such an activity is often supervised and driven by professionals who understand how to engage children effectively.
Enrolling your child in a sports team is a fantastic way to keep her active. Sports like soccer, basketball, and swimming are not only physically demanding but also teach valuable lessons in teamwork and perseverance.
Dance classes are another excellent option, combining physical exercise with creativity and rhythm. From ballet to salsa, dance helps children develop coordination, flexibility, and confidence. Your child will improve her sense of balance, improve her posture and will discover a new way to express herself through movement.
Martial arts such as karate or taekwondo are another way to offer a unique blend of physical activity and mental discipline. These programs teach respect, focus, and self-control while providing a full-body workout. It not only improves physical fitness but also shapes your child’s behaviour and focus at school.
Play-based activities
Play-based activities are crucial as they tend to integrate fun and exercise seamlessly. These activities require minimal equipment and can be done spontaneously, making them perfect for moms with busy schedules.
Traditional games such as tag, hide n’ seek, or hopscotch are timeless. These games enhance agility, coordination, and social interaction. Even a simple activity such as a walk in the park with your child over the weekend will do the trick. While the walk will relax you, your child will be able to engage in different playground games, meet and make new friends and stay active!
You can also set up a simple obstacle course in your living room and create an exercise routine that will be different and an exciting adventure. Your child may eagerly await these sessions, which is often filled with laughter and joy. Use household items like chairs, cushions, and ropes to create challenges that test agility and endurance.
Encouraging children to create their own play routines or movement games fosters creativity while keeping them active creates lifelong healthy habits for children. This could involve mimicking animals, exploring different dance styles, or inventing new games.
Bring family & friends together
Incorporating lifelong healthy habits for children into family time and roping in friends and neighbours not only promotes health but also establishes and strengthens social bonds. These activities are a wonderful way to get to know each other and ensure everyone stays active together.
Exploring trails in a national park or botanical garden as a group can be a refreshing way to spend time outdoors. It introduces children to nature while providing excellent physical exercise. Wake up early one Sunday morning, get everyone together and go for a hike. These outings can become a cherished tradition, filled with exploration and quality time.
Family bike rides around the neighbourhood or on designated bike trails can be both fun and invigorating. It’s a great way for everyone to get some fresh air and exercise. This weekly adventure will keep the whole family fit and connected.
You could also organize a football, basketball, or badminton tournament in the local playground. It doesn’t require much planning and can be a great way to unwind together. Besides, this can become an event everyone will want to participate.
Overcoming time constraints and lack of motivation
As working moms, we’re all too familiar with the challenges of balancing work, household chores and responsibilities, and ensuring our children are healthy and active. To this load adding “fitness coach” as another role will feel overwhelming.
The real challenge however is how you will face and tackle these tasks head-on without turning your life upside down. For instance, it will make perfect sense to start small. Practice holding short bursts of activity and then pausing and starting again. Keep this up throughout the day until it becomes second nature.
Multitask wisely. You could turn your morning routine into a fun exercise. Maybe turn it into a mini dance routine while getting dressed. You could combine cooking dinner while allowing your child to do a mini workout in the kitchen, like jumping jacks. If you have a baby, strap her into a shoulder carrier and do a few squats or lunges.
There are other ways to make time for activities as well. Just as you schedule meetings and appointments, schedule physical activity. Block out time on weekends for family outings or bike rides. Treat these sessions as non-negotiable family time.
Why not utilize commute time? If you live close enough, walk or bike your child to school. If that’s not feasible, park a bit away from school and walk the rest of the way. You can think of using weekends to your advantage too. Plan outdoor activities like visiting a local park, going for a swim, or taking a walk in the park. Make it a family tradition that everyone looks forward to.
Keeping yourself and your child motivated can be tricky, especially when it is so easy to switch on and ‘plonk’ yourselves in front of a TV screen. Here’s how you can keep the enthusiasm high. Turn exercise routine into a game and make it fun. Create obstacle courses, hold scavenger hunts, or invent new sports. The more fun it becomes, the more likely your child is going to stay motivated and engaged.
Remember your child will mimic what she sees. If your child sees that you are enjoying physical activities, she’ll want to join in. And don’t forget to celebrate when the goals you set are met.
This could be completing a full week of daily exercise without missing a day or inventing and trying out a new sport. Rewards don’t have to be big – a special treat, an extra story at bedtime, or choosing the next family activity can work wonders.
Variety is the spice of life, so mix it all up. Keep activities fresh and exciting by trying new things. It could be a “get to know the city better walk” one weekend; a visit to the zoo the week after; or a simple bike ride through the park in the evening today! No matter which activity, your child will love playing with friends and that in itself can be a great motivator.
Teaching children to eat healthy
Developing healthy habits from a young age is crucial for setting the foundation for lifelong well-being. A balanced diet, for instance, is essential for a child’s growth, development, and overall health. Teaching your child form healthy eating helps her make better food choices as she grows older.
As a busy working mom, you may face unique challenges in ensuring your child adopts healthy eating habits, but with some practical strategies, you can make it work. Remember, a nutritious diet is all about balance. It includes a variety of foods that provide the essential nutrients the body needs to function properly, grow, and stay healthy.
For young children, this means incorporating fruits, vegetables, whole grains, proteins, and healthy fats into their daily meals. You need the right mix of these quality foods to keep everything running smoothly.
Children learn to eat healthily if they see their parents doing the same. So make healthy eating at home and when on an outing with the family into a habit. Take the lead, set it as an example.
Involve your child in planning a meal, and when she is older get her to do the odd chores like washing vegetables or preparing the salad. This not only teaches her about healthy foods but also makes her more likely to try new things. For example, let her pick out fruits and vegetables at the grocery store or help with simple tasks like washing veggies or stirring ingredients.
Make food fun by turning healthy eating into a joyful activity. Create colourful plates with a variety of foods, use cookie cutters to make fun shapes out of fruits and vegetables, or have a “taste test” night where you try new healthy recipes together or try new foods.
You can create and use stories about healthy eating to educate your child. Make learning about nutrition fun and engaging. Especially if you find that your child is a fussy eater. Help break this habit by involving her in meal prep.
Allowing her to choose a vegetable to try will be a good start. Make fun shapes out of veggies and create a “rainbow plate” challenge to eat all the colours. Over time, your child will become more open to trying new foods and begin to enjoy her healthy meal prep sessions.
Instilling healthy eating habits early on is one of the greatest gifts you can give your child. By focusing on nutrition, creating consistent routines, and using positive reinforcement, your child develops habits that will benefit her for a lifetime.
As a working mom, it’s all about finding practical, manageable ways to incorporate good habits into your child’s daily life. Ensuring your child grows up healthy, active, and happy.
Establish clear rules for screentime
In today’s digital age, screens are everywhere. Finding the right balance will be the key to ensuring your child stays active. So set clear boundaries and establish rules for screen time. For example, no screens during meals or before bedtime, designate them as strictly off-limits.
Not all screen time is sedentary. There are dance games, fitness apps, and interactive video games that can get your child moving while at the same time have some fun.
Designate areas in your home where screens are not allowed, like the dining room or bedrooms. Encourage activities like board games, puzzles, or reading in these spaces. You can be a role model. Limit your own screen time when you’re around your child.
Show her that you value physical activity and face-to-face interaction over screen time. And remember to praise and reward your child for choosing physical activities over screens. Positive reinforcement can motivate her to make healthier choices.
Balancing a busy schedule, keeping your children motivated, and managing screen time are challenges every working mom faces. By starting small, making activities fun, and setting clear boundaries, you can ensure your children stay active and healthy.
Remember, every little bit counts. It’s not about achieving perfection but about making consistent, positive changes. You can inspire your child to lead an active, healthy, and happy life, even amid your hectic schedules.
How My Gym can help make a big difference
We know balancing work and home life for working moms can be challenging, but we’re here to help! At My Gym, we understand the importance of keeping your little one engaged and learning, even while you’re at the office.
One great way we support your child’s development is through fun and interactive physical activities, both solo and in groups. This not only gives young children a chance to play and exercise but also fosters valuable social skills as they interact with their peers. They’ll learn and develop meaningful communication skills naturally and in the moment.
Mt Gym’s age-appropriate enrichment programs are designed to build resilience and help children develop healthy habits, and better critical thinking and problem-solving skills from an early age. This sets them up for success in all areas of life, both now and in the future.
Interested in learning more? Swing by any of My Gym centers at your convenience, with your little one in tow. Whether they’re as young as 6 months or a bustling preschooler, there’s something here for every child. Let them learn and grow through observation and imitation — it’s never too early to start!
We can’t wait to welcome you and your child to the My Gym family. See you soon!
Please note: My Gym classrooms are thoroughly sanitized every day — the tables, the chairs, the children’s activity stations and everything else the child might touch is made safe and clean. Whenever required, children are encouraged to wear a mask, wash their hands frequently, and practice social distancing as well.