11 ms·

I have two small children that I raise while both me and my wife are working 40 hours per week. Trust me, there is no time for the exercise that you describe.

by erfgh 8y ago

I have two small children that I raise while both me and my wife are working 40 hours per week. Trust me, there is no time for the exercise that you describe. Also, what you say is misleading. Exercising for 30 minutes means that you also need to prepare, have a shower afterwards and it also means that you will require more sleep. If you add all those up it means that those 30 minutes are closer to an hour, if not more. I know; I was a 30-40 km per week runner until my second child got born.

pqs 8y ago
If you do strength training at home, as I do with two kids too, you don't need much preparation. I just take off my t-shirt, do some pull ups, push ups, squats, etc. following a well thought plan, and most of the time the shower is not needed. You don't even need to do all the exercises in the same time slot. You can do pushups as you watch your baby, a few pull ups while your watch your son wash his teeth, etc. Not changing, not much preparation. I apply this method and it is amazing how stronger and leaner I am now. And doing pushups, some cardio is also done. I do cardio while bicycling to the office (no clothes changes needed again; maybe just the t-shirt in summer), and walk up the office and home stairs (4 floors in both cases) two steps at a time.
- BerislavLopac 8y ago
  > following a well thought plan This is a much bigger hurdle than it might seem; at any rate the biggest one for me personally. I have absolutely no idea how to create an exercise plan for myself, which exercises should I do and in which combination. And additionally, even if I had such a plan, I have no idea how to measure my progress, or whether and how to modify the plan depending on the progress.
  - conistonwater 8y ago
    There are pre-prepared plans that you can follow, like https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommend...
  - hcrisp 8y ago
    I like this one (7 exercises to keep firm body) which requires only some small hand weights and a chair: http://www.cnn.com/2008/LIVING/personal/02/06/muscle.maintenance/index.html http://www.cnn.com/2008/LIVING/personal/02/06/muscle.mainten...
  - pqs 8y ago
    You are right. I started with the book "Body Weight Strength Anatomy" by Bret Contreras. Then I used the internet to complement the gaps, watch youtube videos, etc. Quiting social networks and watching/listening to news has helped to find time to learn and think about training.
  - bryanlarsen 8y ago
    The nice thing about being incredibly out of shape is that any plan will work. It's only the people that are in relatively good shape that need a good plan to see improvements.
    - Broken_Hippo 8y ago
      That isn't quite true either, though. Though it becomes more difficult to aim to low, aiming too highly can easily lead to injury.
      - hnnh44 8y ago
        No, poor form can lead to injury. Poor form is sometimes caused by fatigue, but that's about knowing your limitations. Parent's point stands. Anything - in a reasonable sense - is better than nothing. If you do handstand push-ups day one, you deserve what you get.
  - throw0101a 8y ago
    Rippetoe's stuff is pretty good. The first book on why barbells and getting started: * https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 https://www.amazon.com/Starting-Strength-Basic-Barbell-Train... After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information: * https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754 https://www.amazon.com/Practical-Programming-Strength-Traini... Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.
  - really3452 8y ago
    > I have absolutely no idea how to create an exercise plan for myself Don't over complicate things. Do 5 sets of 5 reps of: * Bench Press (barbell) * Front Squat (barbell) * Dead Lift (barbell) * Pull Ups (weight hangs off a chain linked through a squat belt) Have 1.5 to 2 minutes of recovery between each set. Do this 2 to 3 times a week with as much weight as you can lift. How to progress: Write down exactly what you lift in a notebook and attempt to do exactly what you lifted for the previous workout with the only change being an increase of 1 to 5 lbs on one of the sets. Cost: A monthly gym membership or about 50 cents a pound for second hand weights. About $25 for a second hand barbell. $25 for a second hand bench w/rack. So starting out pickup 300lbs of weight which is about $150 plus the cost of the barbell, bench w/rack, and squat belt should set you back about ~$200 (or the cost of a gym membership for 4 months.).
  - nradov 8y ago
    If you can afford to spend a few hundred dollars then sign up for a few personal training sessions at your local gym. A good certified personal trainer can teach you proper form to avoid injury, and put together a customized workout routine that you can follow on your own.
  - swat535 8y ago
    Julian has a pretty good guide which I followed and gained substantial muscle from. It covers everything from diet to measuring growth https://www.julian.com/guide/muscle/ https://www.julian.com/guide/muscle/
- miluge 8y ago
  This! My father used to work out when we were kids while we were playing video games, brushing teeth, homeworks, etc...I still remember him teaching me the multiplication table while doing pushups or pull ups and asking me : I did 3 sets of 8 pull ups, how much does it makes ? Good times
  - pqs 8y ago
    That is exactly what I'm doing! ;-)
- erfgh 8y ago
  I can do a few push ups etc. I wouldn't call that a workout though. Running or cycling to work is not an option. I live in Cyprus where summer is regularly over 40 degrees C and autumn/spring regularly over 25. Also, there are almost no bike roads.
  - pqs 8y ago
    Why bodyweight strenght training is not a workout? What it surprised me is how little you need to do to change your whole body. I'm stronger as ever working out 20-30 minutes three times a week the best weeks, even less sometimes. I understand you not cycling in Cyprus.
  - nradov 8y ago
    Check the Strava heat map. Some people seem to be running and cycling on Cyprus, so this should give you an idea for local routes. https://www.strava.com/heatmap#9.00/32.94155/35.10759/hot/all https://www.strava.com/heatmap#9.00/32.94155/35.10759/hot/al... Since you're on an island you might also try open water swimming.
- everdev 8y ago
  Bodyweight training is incredibly effective. The problem is that it's simple and free, so you'll find very few people trying to sell you on it. Much of the noise about exercise is from someone selling you a program or some equipment.
  - pqs 8y ago
    So true! I'm doing body weight strength training and I'm amazed about the results. What is important is to annotate everything on a spreadsheet, in order to gauge progress, understand the concept of progression, and build a program that covers the whole body. But, don't obsess about the program, two years ago, when I started, my program was bad, and I have been improving it gradually, as I have been learning things. Due to work constrains I can't have a fixed plan (the same every Monday, Wednesday, ...) so I have to adapt constantly, which is great, as the results have been good. Bodyweight training adapts well to your life (not the other way around) and you can even workout in a hotel room!
- justsomeguy3591 8y ago
  Seconding this - bodyweight training is exactly how I got started in fitness for a year before eventually signing up for a gym after moving to the city. The /r/bodyweightfitness subreddit http://reddit.com/r/bodyweightfitness http://reddit.com/r/bodyweightfitness is a great resource with pre-made plans to ensure you're hitting all your muscle groups evenly. Highly recommend it!
- derekp7 8y ago
  Isn't it better to have an aerobic warm up before doing any strength training (to prevent injury), along with pre/post stretching exercises?
  - pqs 8y ago
    I jump and run on the place for a couple minutes. You don't need more. I haven't had an injury in two years and I'm stronger than ever (8 pull ups, for example).
jamisteven 8y ago
If you dont have 30 min a day for exercise and you think its entirely because you have two kids this is simply not true.Perhaps your work day is too long, commute too long, both parents working etc, these things play far more into time management than just the kids themselves. Better time management is part of the lifestyle switch described above.
- StudentStuff 8y ago
  Most people don't have great time management or great financial management: https://www.npr.org/2016/04/24/475432149/could-you-come-up-with-400-if-disaster-struck https://www.npr.org/2016/04/24/475432149/could-you-come-up-w... Expecting people to suddenly improve and re-prioritize their lives accordingly is unrealistic, rather than working with people where they are on gradual improvements, encouraging them to take that big leap forward!
  - opportune 8y ago
    that article had me face-palming so many times. Maybe people should stop worrying about how much they need to spend to appear to be in a certain "class" and instead just stop spending money to keep up with the Joneses. If you can't responsibly support a (non-west-coast/NYC) family on $130k then you just suck with money. Christ if you can't even come up with an extra $400/month as someone with a middle class income wtf are you even doing? Your bank probably followed the 34% rule if you bought a house, meaning you just took on a ton more debt after securing the biggest mortgage you could...
    - kasey_junk 8y ago
      I know lots of people who have monthly expenses that top their reasonable and well thought out mortgages. Education expenses, alimony, medical insurance/care & parental care are all major expenses for people. While I agree with your sentiment that too many people spend money on dumb crap, making broad statements about what everyone should do is a step too far.
jdietrich 8y ago
>Exercising for 30 minutes means that you also need to prepare, have a shower afterwards and it also means that you will require more sleep. We've fetishised physical activity as "exercise", a strange and pointless hobby that you need to wear special clothes for. Nothing could be further from the truth. Current health guidance suggests that it's perfectly sufficient to do 150 minutes of moderate cardiovascular activity and 60 minutes of muscular activity every week. Crucially, there's nothing magic about "exercise" as opposed to just doing physical things. Going for a brisk walk or pushing the lawnmower counts as moderate cardiovascular activity. Digging in the garden, laying bricks or carrying heavy bags of shopping counts as strength activity. We need to get away from thinking about exercise as something we add to our schedule, but something that we build into an active lifestyle. Many people never do "exercise" per se, but get more than enough physical activity to stay healthy. Some people do have extremely sedentary lifestyles that are detrimental to their health, but they don't need a gym membership and some lycra pants to fix that. The message shouldn't be "get more exercise", but "be more active".
- barry-cotter 8y ago
  This is sad. Walking, brisk or not isn’t exercise, it’s walking. Carrying shopping bags isn’t exercise unless you’re so old or weak that you should seriously consider physiotherapy.
  - jdietrich 8y ago
    >This is sad. Yes, it really is. A majority of Americans don't get this basic level of physical activity. Going jogging or lifting weights simply isn't necessary to maintain physical health, but you need to do something. https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html https://www.hhs.gov/fitness/resource-center/facts-and-statis...
  - bluntfang 8y ago
    I agree that it's sad, but there's a minimum amount of activity that can be done to reduce your risk of death considerably [0]. I would rather people be fit and take their bodies seriously, but just a little bit goes a long way. * 0: https://www.hsph.harvard.edu/news/hsph-in-the-news/walking-early-death-risk-older-women/ https://www.hsph.harvard.edu/news/hsph-in-the-news/walking-e...
prawn 8y ago
My wife and I have three kids including one under 12 months. I use my own app Streaks Workout (https://www.streaksworkout.com https://www.streaksworkout.com) on an Apple TV (also available on iPhone and iPad) doing short, basic workouts. The older kids who are 4 and 6 love following along too. I agree completely that time is exceptionally short with kids in the picture, but it’s not impossible to do at least something simple.
- Poiesis 8y ago
  Hey, didn't know about Streaks Workout but I do love Streaks so I'll be giving that a shot. I noticed when reading the reviews that what seemed to be a common complaint was that the randomization would repeat an exercise type too often. Now, I know you've fixed this because I just spent five minutes reading the release notes for every release in the last year--but if you used the ability that Apple added to reply to these reviews, then someone wouldn't have to do that in order to figure out if the issue was addressed.
markdog12 8y ago
I have two small children with a wife that works 40+ hours per week as well. I still find time to lift weights (at home) and play sports.
alistairSH 8y ago
I have two small children that I raise while both me and my wife are working 40 hours per week. Trust me, there is no time for the exercise that you describe. I'm not buying it. I had a kid (he's grown and moved out) and managed to exercise. I rode my bike to work. I coached his football and basketball teams. I squeezed in weights on my lunch hour. I ran or cycled a few hours early Saturday, before the rest of the family was ready to do things. Same holds true for friends that have young kids today. One parent runs/cycles while the other helps with homework. Yoga at 5am. Treadmills or stationary bikes to squeeze in workouts whenever possible (after kids are in bed).
- nojvek 8y ago
  Good for you. Not all kids are the same. My 6 month old barely lets me sleep at night.
  - alistairSH 8y ago
    Sure. But, your 6 month old will soon grow out of that, be a toddler, and not much later a kid, preteen, etc. You aren't doomed to 18-22 years of sedentary life simply because there's a small human in your household. For most of that span of time, you will have to make time for exercise, but it's possible with planning.
everdev 8y ago
Sometimes shifting the wording to: "I choose to play Legos with my kids" or "I choose to feed my kids" can help confirm that you're doing things just the way you want to be doing them. I raised 3 small kids and it's easy to feel constrained. When I realized that everything I was doing was my choice, I felt less guilty about not doing X, Y and Z. Instead I was just prioritizing and choosing to do other things with my time. So technically, yes you can choose to exercise 30min a day but it's also perfectly reasonable to choose sleep, playing with your kids, etc.

by erfgh 8y ago

pqs 8y ago

If you do strength training at home, as I do with two kids too, you don't need much preparation. I just take off my t-shirt, do some pull ups, push ups, squats, etc. following a well thought plan, and most of the time the shower is not needed. You don't even need to do all the exercises in the same time slot. You can do pushups as you watch your baby, a few pull ups while your watch your son wash his teeth, etc. Not changing, not much preparation. I apply this method and it is amazing how stronger and leaner I am now. And doing pushups, some cardio is also done. I do cardio while bicycling to the office (no clothes changes needed again; maybe just the t-shirt in summer), and walk up the office and home stairs (4 floors in both cases) two steps at a time.

BerislavLopac 8y ago
> following a well thought plan This is a much bigger hurdle than it might seem; at any rate the biggest one for me personally. I have absolutely no idea how to create an exercise plan for myself, which exercises should I do and in which combination. And additionally, even if I had such a plan, I have no idea how to measure my progress, or whether and how to modify the plan depending on the progress.
- conistonwater 8y ago
  There are pre-prepared plans that you can follow, like https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommend...
- hcrisp 8y ago
  I like this one (7 exercises to keep firm body) which requires only some small hand weights and a chair: http://www.cnn.com/2008/LIVING/personal/02/06/muscle.maintenance/index.html http://www.cnn.com/2008/LIVING/personal/02/06/muscle.mainten...
- pqs 8y ago
  You are right. I started with the book "Body Weight Strength Anatomy" by Bret Contreras. Then I used the internet to complement the gaps, watch youtube videos, etc. Quiting social networks and watching/listening to news has helped to find time to learn and think about training.
- bryanlarsen 8y ago
  The nice thing about being incredibly out of shape is that any plan will work. It's only the people that are in relatively good shape that need a good plan to see improvements.
  - Broken_Hippo 8y ago
    That isn't quite true either, though. Though it becomes more difficult to aim to low, aiming too highly can easily lead to injury.
    - hnnh44 8y ago
      No, poor form can lead to injury. Poor form is sometimes caused by fatigue, but that's about knowing your limitations. Parent's point stands. Anything - in a reasonable sense - is better than nothing. If you do handstand push-ups day one, you deserve what you get.
- throw0101a 8y ago
  Rippetoe's stuff is pretty good. The first book on why barbells and getting started: * https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738 https://www.amazon.com/Starting-Strength-Basic-Barbell-Train... After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information: * https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754 https://www.amazon.com/Practical-Programming-Strength-Traini... Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.
- really3452 8y ago
  > I have absolutely no idea how to create an exercise plan for myself Don't over complicate things. Do 5 sets of 5 reps of: * Bench Press (barbell) * Front Squat (barbell) * Dead Lift (barbell) * Pull Ups (weight hangs off a chain linked through a squat belt) Have 1.5 to 2 minutes of recovery between each set. Do this 2 to 3 times a week with as much weight as you can lift. How to progress: Write down exactly what you lift in a notebook and attempt to do exactly what you lifted for the previous workout with the only change being an increase of 1 to 5 lbs on one of the sets. Cost: A monthly gym membership or about 50 cents a pound for second hand weights. About $25 for a second hand barbell. $25 for a second hand bench w/rack. So starting out pickup 300lbs of weight which is about $150 plus the cost of the barbell, bench w/rack, and squat belt should set you back about ~$200 (or the cost of a gym membership for 4 months.).
- nradov 8y ago
  If you can afford to spend a few hundred dollars then sign up for a few personal training sessions at your local gym. A good certified personal trainer can teach you proper form to avoid injury, and put together a customized workout routine that you can follow on your own.
- swat535 8y ago
  Julian has a pretty good guide which I followed and gained substantial muscle from. It covers everything from diet to measuring growth https://www.julian.com/guide/muscle/ https://www.julian.com/guide/muscle/
miluge 8y ago
This! My father used to work out when we were kids while we were playing video games, brushing teeth, homeworks, etc...I still remember him teaching me the multiplication table while doing pushups or pull ups and asking me : I did 3 sets of 8 pull ups, how much does it makes ? Good times
- pqs 8y ago
  That is exactly what I'm doing! ;-)
erfgh 8y ago
I can do a few push ups etc. I wouldn't call that a workout though. Running or cycling to work is not an option. I live in Cyprus where summer is regularly over 40 degrees C and autumn/spring regularly over 25. Also, there are almost no bike roads.
- pqs 8y ago
  Why bodyweight strenght training is not a workout? What it surprised me is how little you need to do to change your whole body. I'm stronger as ever working out 20-30 minutes three times a week the best weeks, even less sometimes. I understand you not cycling in Cyprus.
- nradov 8y ago
  Check the Strava heat map. Some people seem to be running and cycling on Cyprus, so this should give you an idea for local routes. https://www.strava.com/heatmap#9.00/32.94155/35.10759/hot/all https://www.strava.com/heatmap#9.00/32.94155/35.10759/hot/al... Since you're on an island you might also try open water swimming.
everdev 8y ago
Bodyweight training is incredibly effective. The problem is that it's simple and free, so you'll find very few people trying to sell you on it. Much of the noise about exercise is from someone selling you a program or some equipment.
- pqs 8y ago
  So true! I'm doing body weight strength training and I'm amazed about the results. What is important is to annotate everything on a spreadsheet, in order to gauge progress, understand the concept of progression, and build a program that covers the whole body. But, don't obsess about the program, two years ago, when I started, my program was bad, and I have been improving it gradually, as I have been learning things. Due to work constrains I can't have a fixed plan (the same every Monday, Wednesday, ...) so I have to adapt constantly, which is great, as the results have been good. Bodyweight training adapts well to your life (not the other way around) and you can even workout in a hotel room!
justsomeguy3591 8y ago
Seconding this - bodyweight training is exactly how I got started in fitness for a year before eventually signing up for a gym after moving to the city. The /r/bodyweightfitness subreddit http://reddit.com/r/bodyweightfitness http://reddit.com/r/bodyweightfitness is a great resource with pre-made plans to ensure you're hitting all your muscle groups evenly. Highly recommend it!
derekp7 8y ago
Isn't it better to have an aerobic warm up before doing any strength training (to prevent injury), along with pre/post stretching exercises?
- pqs 8y ago
  I jump and run on the place for a couple minutes. You don't need more. I haven't had an injury in two years and I'm stronger than ever (8 pull ups, for example).

jamisteven 8y ago

If you dont have 30 min a day for exercise and you think its entirely because you have two kids this is simply not true.Perhaps your work day is too long, commute too long, both parents working etc, these things play far more into time management than just the kids themselves. Better time management is part of the lifestyle switch described above.

StudentStuff 8y ago
Most people don't have great time management or great financial management: https://www.npr.org/2016/04/24/475432149/could-you-come-up-with-400-if-disaster-struck https://www.npr.org/2016/04/24/475432149/could-you-come-up-w... Expecting people to suddenly improve and re-prioritize their lives accordingly is unrealistic, rather than working with people where they are on gradual improvements, encouraging them to take that big leap forward!
- opportune 8y ago
  that article had me face-palming so many times. Maybe people should stop worrying about how much they need to spend to appear to be in a certain "class" and instead just stop spending money to keep up with the Joneses. If you can't responsibly support a (non-west-coast/NYC) family on $130k then you just suck with money. Christ if you can't even come up with an extra $400/month as someone with a middle class income wtf are you even doing? Your bank probably followed the 34% rule if you bought a house, meaning you just took on a ton more debt after securing the biggest mortgage you could...
  - kasey_junk 8y ago
    I know lots of people who have monthly expenses that top their reasonable and well thought out mortgages. Education expenses, alimony, medical insurance/care & parental care are all major expenses for people. While I agree with your sentiment that too many people spend money on dumb crap, making broad statements about what everyone should do is a step too far.

jdietrich 8y ago

>Exercising for 30 minutes means that you also need to prepare, have a shower afterwards and it also means that you will require more sleep. We've fetishised physical activity as "exercise", a strange and pointless hobby that you need to wear special clothes for. Nothing could be further from the truth. Current health guidance suggests that it's perfectly sufficient to do 150 minutes of moderate cardiovascular activity and 60 minutes of muscular activity every week. Crucially, there's nothing magic about "exercise" as opposed to just doing physical things. Going for a brisk walk or pushing the lawnmower counts as moderate cardiovascular activity. Digging in the garden, laying bricks or carrying heavy bags of shopping counts as strength activity. We need to get away from thinking about exercise as something we add to our schedule, but something that we build into an active lifestyle. Many people never do "exercise" per se, but get more than enough physical activity to stay healthy. Some people do have extremely sedentary lifestyles that are detrimental to their health, but they don't need a gym membership and some lycra pants to fix that. The message shouldn't be "get more exercise", but "be more active".

barry-cotter 8y ago
This is sad. Walking, brisk or not isn’t exercise, it’s walking. Carrying shopping bags isn’t exercise unless you’re so old or weak that you should seriously consider physiotherapy.
- jdietrich 8y ago
  >This is sad. Yes, it really is. A majority of Americans don't get this basic level of physical activity. Going jogging or lifting weights simply isn't necessary to maintain physical health, but you need to do something. https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html https://www.hhs.gov/fitness/resource-center/facts-and-statis...
- bluntfang 8y ago
  I agree that it's sad, but there's a minimum amount of activity that can be done to reduce your risk of death considerably [0]. I would rather people be fit and take their bodies seriously, but just a little bit goes a long way. * 0: https://www.hsph.harvard.edu/news/hsph-in-the-news/walking-early-death-risk-older-women/ https://www.hsph.harvard.edu/news/hsph-in-the-news/walking-e...

prawn 8y ago

My wife and I have three kids including one under 12 months. I use my own app Streaks Workout (https://www.streaksworkout.com https://www.streaksworkout.com) on an Apple TV (also available on iPhone and iPad) doing short, basic workouts. The older kids who are 4 and 6 love following along too. I agree completely that time is exceptionally short with kids in the picture, but it’s not impossible to do at least something simple.

Poiesis 8y ago
Hey, didn't know about Streaks Workout but I do love Streaks so I'll be giving that a shot. I noticed when reading the reviews that what seemed to be a common complaint was that the randomization would repeat an exercise type too often. Now, I know you've fixed this because I just spent five minutes reading the release notes for every release in the last year--but if you used the ability that Apple added to reply to these reviews, then someone wouldn't have to do that in order to figure out if the issue was addressed.

markdog12 8y ago

I have two small children with a wife that works 40+ hours per week as well. I still find time to lift weights (at home) and play sports.

alistairSH 8y ago

I have two small children that I raise while both me and my wife are working 40 hours per week. Trust me, there is no time for the exercise that you describe. I'm not buying it. I had a kid (he's grown and moved out) and managed to exercise. I rode my bike to work. I coached his football and basketball teams. I squeezed in weights on my lunch hour. I ran or cycled a few hours early Saturday, before the rest of the family was ready to do things. Same holds true for friends that have young kids today. One parent runs/cycles while the other helps with homework. Yoga at 5am. Treadmills or stationary bikes to squeeze in workouts whenever possible (after kids are in bed).

nojvek 8y ago
Good for you. Not all kids are the same. My 6 month old barely lets me sleep at night.
- alistairSH 8y ago
  Sure. But, your 6 month old will soon grow out of that, be a toddler, and not much later a kid, preteen, etc. You aren't doomed to 18-22 years of sedentary life simply because there's a small human in your household. For most of that span of time, you will have to make time for exercise, but it's possible with planning.

everdev 8y ago

Sometimes shifting the wording to: "I choose to play Legos with my kids" or "I choose to feed my kids" can help confirm that you're doing things just the way you want to be doing them. I raised 3 small kids and it's easy to feel constrained. When I realized that everything I was doing was my choice, I felt less guilty about not doing X, Y and Z. Instead I was just prioritizing and choosing to do other things with my time. So technically, yes you can choose to exercise 30min a day but it's also perfectly reasonable to choose sleep, playing with your kids, etc.