How Busy Parents Can Maintain Their Fitness

Finding time for fitness as a busy parent can seem impossible. Between work, childcare, housework and everything else going on, exercise often falls by the wayside. However, staying active provides huge benefits for both you and your family. Setting aside even 20-30 minutes per day to get moving can make a big difference. Follow these tips to maintain your fitness as a busy mum or dad.

Schedule It In

The key to success is making exercise a non-negotiable part of your day, just like meetings for work or your child’s football practice. Pop it in your diary or set a reminder on your phone so you don’t double-book that time slot. Getting up 30 minutes earlier, using your lunch break for a home workout or squeezing something in once the kids are in bed can work. Consistency matters more than the duration of your workouts. 

Involve the Kids 

Finding activities the whole family can do together knocks out two birds with one stone. Go for a bike ride, do a ParkRun together, kick a football around the park, play tag or dance to music videos after dinner. Not only does this model healthy behaviours for your children, but it also combines fitness and family time. Family time and bonding activities are especially important if you foster children from Foster Care Associates, as it helps the children assimilate into your family. You’ll all sleep better too.

Maximise Your Commute

If you take public transport, get off a stop or two early and walk the rest of the way. Or if you are driving, consider parking further away from your destination. Skip the escalator and take the stairs whenever you have the option. Little bursts of walking, climbing steps or cycling all contribute. UK parents spend nearly 300 hours commuting per year on average – make it count!

Try At-Home Workouts

Getting to the gym with kids in tow can be a production. Make things easier on yourself by fitting in exercise at or near home when you can. Go for a jog, do a YouTube strength workout or try out an app with pre-set programmes you can do without equipment. Sites like fitnessBlender.com have hundreds of free follow-along home workouts for busy parents and others strapped for time.

Get Creative

Rather than seeing chores and family responsibilities as barriers to exercise, get creative in multi-tasking movement with things that need doing anyway. Pop on some upbeat music and turn household tasks like cleaning, gardening and tidying up toys into mini dance sessions. Go on active adventures to the park or swimming pool when you can. Every little bit makes a difference over time.

Prioritise Self-Care

It’s easy for busy parents to burn out putting everyone else’s needs first. But carving out time to stay healthy is not selfish – it sets a good example about self-care for your kids while giving you the energy to be fully present. Remind yourself that you can’t pour from an empty cup. Even 10 minutes of relaxation, meditation or stretching helps. 

Staying fit as a busy mum or dad boils down to maximising little pockets of time wherever you can find them. With some planning, creativity and commitment to consistency, carving out time for exercise is possible. And the whole family will reap rewards like better health, sleep and mood.