By Pam Torres

Parenthood changes everything: time and space are altered. When children come along finding time for fitness is not only a challenge, it often takes a back seat to more pressing issues. The eating and napping schedule alone can be difficult to navigate. Whether just one parent works or both, finding the time and energy to spend on exercise can be overwhelming.

Some parents who exercise drop off their little ones at a gym nursery or leave them with a babysitter. Not a bad idea, but what about including your children in your workout? With childhood obesity at an all-time high, the idea of modeling healthy behavior has real significance.

Darrin Eisman works from home, so he also handles the stay-at-home-dad duty during the week. When asked how he balances these tasks and incorporates regular workouts he says, “We would go out for regular hikes with our daughter Marley when she was really little with her in a front pack. When she hit six or seven months and was ready to go running in the stroller things became really fun!” In the past 9 months they have run over 700 miles together.

“Families need more active things to do together beyond the usual television and video games,” said Lisa Druxman M.A., the creator of Stroller Strides, a fitness program that incorporates strollers into workouts.

One of the best ways to exercise with your children is to walk with them. Walking is one of the most popular forms of exercise worldwide and more and more people are recognizing its benefits. Experts have found that walking a 12-minute mile will provide more calorie burning benefits than running at the same speed.

Walking at this fast clip requires the right gear when bringing your little ones along. Choosing the right stroller is essential and Druxman suggests five things to ensure a great ride for your precious bundle.
1) Take a test drive. If you don't like how it feels, you won't use it.
2) Get one with a swivel wheel. That way you won't have to lift the stroller on its back wheels to turn it.
3) Look for a canopy that fully shades baby and is adjustable in a variety of positions. Will it protect your child from the elements?
4) Look for shock absorbers to make the ride safe and comfortable.
5) Make sure it easily folds and unfolds. If it's a hassle you won't use it!

Once you have the right equipment you can begin your walking workout. It's important to start gradually and build in speed and mileage incrementally. One of the biggest mistakes that people make when beginning a workout program is to push too hard. If you come away sore and miserable, you will be less likely to repeat the routine. Postnatal women need to be especially careful. Druxman reminds her clients that it took them 9 months (40 weeks) to put the weight on so they need to give themselves at least that much time to take it off.

Form is another important part of walking and working out with a stroller. Most people have horrible posture when pushing anything. Using a stroller that isn't the right height is usually part of the problem. Concentrate on straightening your back, and keeping your head up and looking ahead. This will alleviate the chances of aches and pains due poor posture.

It is always easy to start a program. Sticking to it is difficult. One of the best ways to ensure success is to have a partner or group with which to share your workout. Besides making that commitment to another person, which makes it difficult to back out, the social and mental benefits of interacting with other parents creates a sense of community and support.

If you feel you need a more structured program, there are many groups that offer classes. Baby Boot Camp offers an intense 75-minute strengthening workout for mothers and fathers. Grandparents can join the fun free of charge for added moral support. Stroller Strides is another group that stresses power walking and body toning exercises using a stroller and baby.

“It thrills us to see so many dads in Stroller Strides classes. More and more dads are sharing parenting with mom and some dads are the stay-at-home parent. It's great to see dads getting fit with their kids,” says Druxman.

Finding the right fit for you is essential when choosing a group to join. Here are some important questions to ask:
• Who are the instructors? Are they certified? Do they have special training in postnatal exercise?
• What is the format? You need to find a good fit. Some people like the structure of a hard, fast workout. Others need a smoother, slower transition into a fitness program.
• What is the culture? Some programs incorporate music and activities for interaction between the parents and their children. Are you looking for emotional and social support besides a workout? Is it strictly a mommies group or can dads join, too?

“Choosing an exercise program is a matter of personal preference: What types of activity do you like best? Outdoor versus indoor, group versus individual, high impact versus low impact, and cost?” states Cindy Keil, certified Baby Boot Camp instructor and mother. She says that consulting a professional will help match your preferences with an appropriate program.

Having children doesn't have to be a death sentence on fitness and it shouldn't be. With the right equipment: stroller, baby packs, etc., leading a healthy lifestyle isn't difficult. Getting active together is the best thing you can do for your children. The emotional and physical demands of parenthood can take their toll if parents aren't diligent in taking care of themselves. Even if you don't get involved with a group, getting out and pushing your kids in a strollers sends a powerful message to them about the importance of fitness.

“Daily activity should be a part of every family’s routine. Even if that exercise is taking a brisk walk around the neighborhood after dinner, biking to the local park, or playing hide and go seek in the back yard,” says Keil.