Ah, great question! Here are my tips:
- Invest in some 1kg ankle and wrist weights
You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids.
I have also invested in a 5kg weighted vest, although I did tweak my back whilst playing with the kids in this once, so be careful if you have a dodgy dad back.
- Exercise Snacking
You don’t have to exercise at a gym, for 1-2 hours. You can do 1 or 2 sets whenever you get chance during the day. Bash out a set when you wake up in the morning, and when you are watching the TV at home.
Link to study here
- Resistance Bands
Resistance bands are great. They are less likely to injure you compared to heavy free weights – you don’t have to stabilise them in the same way, and the weight/resistance increases gradually as you press or pull them, putting less strain on the joints.
I keep one by the sofa in the lounge, and I have one in the kitchen and a load in the garden. I do a set or two whenever I’m waiting for the kettle or watching TV. Throughout the day, with bodyweight exercises and resistance bands, I’ll usually accumulate about 15-20 sets of exercise.
Training at home, has the added benefit that the kids will want to join in.
- Bodyweight exercises
Whenever you get chance, you can do bodyweight squats, lunges, press ups etc You can also do plyometrics and advanced bodyweight exercises like single leg squats and spiderman pressups, handstand press ups etc. (be careful with plyometrics and advanced exercises when you’re doing them for the first few times).
Even if you are experienced with resistance training, start off with 1 or 2 sets of an easy exercise like air squats, before moving on to an advanced exercises like a plyometrics set, or single leg squats.
- Tabata Intervals
Try and do 1 set of tabata squats or a circuit, per day. A tabata interval lasts 4 minutes in total – 8 x 20 second work intervals, with 10 seconds rest in between each set.
- Reduce Friction
Leaving resistance bands in a secure but nearby place in rooms like the lounge and kitchen; can help you do spontaneous sets of exercise. You don’t have to get changed, drive to the gym etc.
Make exercise as easy as possible and you are much more likely to do it!
Obviously, don’t leave your toddler with a resistance band
Be inventive too – you can use some objects in the house, like the sofa, to help you do exercise. The stairs too!
