Share some of my top tips on how to stay healthy as a busy parent.
Hello friends! How about the morning? I hope you have a wonderful day for now. I’m teaching Bale’s class this morning and keeping some pieces out for the rest of the day.
I started teaching in another studio – I love it – and see a lot of new moms while I’m there as we provide childcare. < - A rare discovery in the recent world of fitness. In today's post I thought I could have a bit of chat about staying healthy as some of my tips with busy parents.
Spending time for fitness has a big impact on your overall well (sleep, metabolism, mood, blood sugar regulation, heart rate, etc.), but as a busy parent, you can only use your own, especially if you have something really small. Finding time for can sometimes feel almost impossible. .
Also, as the girls are getting older, they are busy with extra activities and homework, which makes them feel challenging. Between school drop-offs, work responsibilities, meal preparation, homework helping kids, being a personal Uber, and endless to-do list, it’s not necessary to fit in training. It may seem like a luxury.
It is important to remember that staying healthy doesn’t require you to spend time at the gym. A little creativity and some simple strategies allow you to maintain an active lifestyle while juggling parental responsibilities and life responsibilities. Today, I wanted to share practical and realistic tips on how to stay healthy as a busy parent without sacrificing quality time with your family.
How to stay healthy as a busy parent
If you’ve ever felt like you didn’t have enough time to squeeze in your training, you’re not alone. This post will help you find simple and effective ways to stay active, even on your busiest schedule. Whether you’re looking for a simple training idea, tips to stay motivated, or a creative way to get your child involved, I’m a gotchu. I wanted to share quite a few practical strategies to incorporate movement into your everyday life without adding extra stress to your plate.
Why is it important to stay healthy as a parent?
Parenting is a full-time job, and caring for yourself is just as important as taking care of your family. It’s not just about maintaining your health, it’s not just about looking good. It’s about feeling good, having energy, and setting a great example for your child. Here are the main trouble bits to make this a priority (I’m sure many of you already know, but having a reminder for Lil can be helpful)
Increases energy levels
Parenting is incredibly rewarding and beautiful, while early in the morning, during school runs and late-night awakening, can be a lot of work. It can use a lot of energy! Regular exercise improves circulation and oxygen flow and increases energy levels throughout the day. Even lively walks with kids and quick dance parties can quickly boost your mood and energy.
Supports mental health
Parenting is quite stressful (hello, I have a 13 year old LOL). Exercise is one of the best ways to reduce stress levels. Movement releases endorphins, boosts mood and reduces anxiety. When you spend time on exercise, you don’t only benefit your body – you also create space for mentally and emotionally resetting.
Promotes lifespan and overall health
Maintaining a fit can reduce the risk of chronic diseases such as heart disease, diabetes, and hypertension. As parents, we want to be as long as possible for as many milestones as possible. Everything about controlling what I can control is trying to focus on what I can.
Set a positive example for your child
Children learn by seeing what we do. When they see you make fitness a priority, they are more likely to develop their own healthy habits. A great way to encourage an active lifestyle from a young age!
How to stay healthy and healthy on a busy schedule as a parent
You don’t need gym membership or free time to stay healthy.
Below are some simple and effective ways to make exercise a part of your daily routine.
1. Prioritize movement throughout the day
If you are unable to open up a dedicated training session, try incorporating movements into your daily routine. Walk on the walking pad between appointments, short walks after lunch, add squats every hour you’ve been sitting, clean up and have a 15-20 minute dance party *Motion snacks* Please try it. (I love to explode bad bunnies while doing cleanup before school pickup.) I also love the fast Sculpt Society Training explodes during the day (< - My links are available for free for a month on the app)
2. Schedule training like planned
If it’s on the calendar, you’re more likely to do it! Block for 30 minutes several times a week for workouts and treat them like an important meeting that you can’t miss. I spend my time every Saturday planning all my training for next week. It’s much easier to stick to it.
3. I’ll wake up early
Standing up 30 minutes before your kids do it gives them time to suit simple training. Starting your day with movements, such as stretching, a lively walk, or a home workout, can set a positive tone. At least that’s what I was told. I’m holding my sleep here until the last possible seconds. I think it’s worth mentioning here. If you don’t sleep well at night, I don’t think waking up early is a great idea. Sleep beats your workout, K?
4. Make it a family event
One of the best exercise tips for busy parents is to get your child involved! Whether you’re riding a family bike or playing tags in the hike, dance parties or in the backyard, moving together will make fitness fun. Check out this post for fun exercises with kids.
5. Use nap time or playtime
If your little one is still taking a nap, use that time to do some simple workouts. Or squeeze some lunges, squats, or even nearby yoga sessions while they play. I also used a big fan of babywear training. Here’s a post with some ideas!
6. Choose efficient training
You don’t need time at the gym. Shorts and effective workouts are equally beneficial. HIIT (high intensity interval training), body weight circuits, and resistance band exercises can cause burns to the whole body in a short amount of time.
7. Stay active on the go
Find ways to become active even when you’re out. Have a lively walk while your child is practicing soccer, or stretch while watching TV in the evening. When they have an activity it feels like they’re sitting between driving and then sitting to see them. If that’s an area where I can walk around (like near the park), I’ll take a break of movement.
8. Preparing meals for healthy meals
Fitness isn’t just about exercise. Nutrition also plays a major role. Preparing healthy diets in advance will fuel your body with the right nutrients, making it easier to progress on your health goals.
9. Making time for recovery
Rest and recovery are just as important as exercise. Prioritize sleep, focus on stretching and mobility, and listen to your body to avoid burnout. Even a few minutes of deep breathing or meditation can help you manage your stress.
10. Be kind to yourself
One day will be more difficult than the other, and that’s fine. What matters is consistency, not perfection. Do what you can and give yourself grace along the way. When the girl was a baby, I head to my training that I don’t expect to finish. I said, “OK, we’ll go for a walk, but we may have to turn around anytime.” 99% of the time they were OK with a jogging stroller. Low expectations were very helpful
What is your favorite way to continue working as a parent? Are there any activities that your child loves? Ours is really into pickleballs.
xo
Gina
