It’s hard enough to squeeze in a workout when you have a busy life, but now, with remote work and the kids being home on school vacation or sick days, it can sometimes seem impossible. But don’t fret! Here are some fitness tips for busy parents to help you make it happen. Remember, taking care of yourself is crucial, and even just a few minutes of exercise can go a long way.
With that said, here we go:
Fitness Tips for Busy Parents
Schedule mini workouts into your daily routine.
Research shows that even 10 minutes of exercise can have significant health benefits. And having multiple 10-minute workouts spread throughout the day creates metabolic boosts that can last for hours. So instead of trying to find a big chunk of time, aim to fit in short bursts whenever you can. You can do these bursts during break periods, between conference calls, during a kiddo’s nap or soccer practice, or while waiting for your car side grocery order to come out. Check out this article for some example mini workouts and strategies to make this happen.
Involve the kids.
Get your children to join in on the fun by doing simple workouts together. This could be anything from a dance party in your living room to doing some Star Wars themed Cosmic Kids Yoga together. You can even let them design a short workout for the family and lead everyone through it. This is a great way to get moving, but it can also be a fun way to bond with your kids. The key to making this sustainable is creativity, particularly if you have young children.
Wake up early.
Of all the fitness tips for busy parents, this is one of the most common and often controversial. I know, I know, waking up earlier than usual is not the most appealing idea, but it can be an effective way to get some exercise before the day gets too chaotic. Even just 20-30 minutes of exercise in the morning can set you up for a productive day, both physically and mentally. The trick here is not to sacrifice sleep, but instead to get to bed earlier so you can get up earlier. Otherwise, you’ll just set yourself up for failure.
Tap into NEAT.
NEAT stands for non-exercise activity thermogenesis and refers to the calories you burn through daily activities like walking, cleaning, or playing with your kids. So instead of trying to find a big chunk of time for a workout, try incorporating more NEAT into your day. Park farther away at parking lots so you have to walk more. Stand while working if you’re on a computer all day. Walk fast when you’re walking the dog. Pace around while on conference calls. Use a push mower instead of a riding mower to cut your lawn. These are just a few examples.
Prep like Batman.
The Dark Knight wins because he studies his opponents thoroughly and knows their every weakness before the battle even begins. You can apply this lesson to exercise. How? By doing simple things like putting out your workout clothes the evening before an early morning workout. By keeping a pair of workout clothes and resistance bands in a duffel bag in your car. By making sure your smart watch is charged, your water bottles cleaned and filled, and by ensuring your tank has enough gas to get to the gym. The more prepared you are, the less resistance you’ll run into and the more successful you’ll be.
Above all else, keep it simple.
This could be the most obvious of all the fitness tips for busy parents. When you only have a few minutes to spare, don’t overthink it. Throw on your workout clothes and do some basic exercises like jumping jacks, push-ups, or high-knees. It may not be the most sophisticated workout, but it will get your blood pumping and help you feel better.
Being a busy parent is not easy, and finding time to exercise can be a challenge. But remember, even a little bit of movement is better than none at all. By incorporating small pockets of activity into your day, involving your kids, and having a backup plan, you can make working out a part of your routine. So push aside the excuses, and put yourself first. Your body (and your mind) will thank you.
If you’re wanting to make the most of your time as a busy parent in a community of other dads who will hold you accountable, check out Dad Grit Fit, a 12-week challenge designed to give dads more energy, more resilience, and more strength – with minimal time and equipment.
