Share some of my best advice on how to stay in shape as an occupied parent.
Hi friends! How is the morning? I hope you have a nice day so far. I teach a bar lesson this morning and I start work stuff the rest of the day.
I started teaching in another studio – I love – and I also see a lot of new mothers while I am there, because we offer childcare services. <- A rare discovery in the world of fitness these days. For today's post, I thought I could discuss a little to stay in shape as an occupied parent and some of my advice.
Taking time for fitness has a huge impact on general well-being (sleep, metabolism, mood, blood sugar regulation, heart rate, etc.), but as an occupied parent, find time for yourself can Sometimes being almost impossible, especially if you really have little ones.
I also have the impression that girls age, it always seems difficult because they are so busy with additional activities and homework. Between school departures, professional responsibilities, meal preparation, helping children to do homework, personal uber, and the list of endless tasks, adapting to a training session may seem like a luxury than a necessity.
It is important to remember that staying in shape should not mean spending hours at the gymnasium. With a little creativity and simple strategies, you can maintain an active lifestyle while juggling your parental and life responsibilities. Today, I wanted to share practical and realistic advice on how to stay in shape as an occupied parent, without sacrificing quality time with your family.
How to stay in shape as a occupied parent
If you’ve had the impression that there is not enough hours during the day to train in a training session, you are not alone. This message is there to help you find simple but effective ways to remain active, even with the busiest schedules. Whether you are looking for quick training ideas, advice for staying motivated or creative means to involve your children, I got. I wanted to share a lot of usable strategies to integrate the movement into your daily routine, without adding additional stress on your plate.
Why is it important to stay in shape as a parent?
Parenting is a full -time job, and taking care of you is just as important as taking care of your family. Stay in shape is not only to seem well; It’s about feeling good, having energy and giving your children an excellent example. Here are some of the main menefits to make it a priority (which I am sure that many of you already know it, but sometimes it is useful to have a little reminder)
Increases energy levels
Between morning, school races and awakenings at the end of the evening, parenting is incredibly enriching and beautiful, but can be a lot of work. It can use a lot of energy! Regular exercise helps improve circulation and oxygen flow, increasing your energy levels throughout the day. Even a quick walk or a quick dancing evening with children can give you an instant mood and an increase in energy.
Supports mental health
Parenting is accompanied by its just part of stress (hi, I have a 13 year old lol), and exercise is one of the best ways to reduce stress levels. The movement releases endorphins, which contributes to stimulating your mood and lowering anxiety. When you take time to exercise, you are not only enjoying your body – you also create space to reset mentally and emotionally.
Promotes longevity and overall health
Stay in shape helps reduce the risk of chronic diseases such as heart disease, diabetes and high blood pressure. As parents, we want to be there as long as possible and for as much milestones as possible, and taking care of our health can now make a huge difference in the long term. I want to control what we can control, so I try to focus on the things I can.
Gives a positive example for your children
Children learn by looking at what we do. When they see you making physical form a priority, they are more likely to develop their own healthy habits. It is a great way to encourage an active lifestyle from an early age!
How to stay in shape and healthy on a busy schedule as a parent
You do not need a gym subscription or free time to stay in shape.
Here are some simple and effective ways to exercise part of your daily routine.
1. Prayer the movement throughout the day
If you cannot cut a dedicated training session, try to incorporate the movement into your daily routine. Try * movement snacks * like walking on a walking cushion between appointments, making a short walk after lunch, adding squats for each hour that you are seated, or a cleaning and dance evening of 15 at 20 minutes. (I love to explode bad bunny while I do a quick cleaning before school pickup.) I also love the sculpt society for Quick Training explosions during the day (<- My link gets you a free month on the application)
2. Plan training like appointments
If it’s on the calendar, you are more likely to do it! Block 30 minutes a week for training and treat it as an important meeting that you cannot miss. I take the time every Saturday to plan all my training for the coming week; It is much easier to stick to that.
3. Wake up earlier
Getting up 30 minutes before children can give you time to keep you in quick training. Whether it is stretching, a quick walk or a home training, starting your day with the movement can set a positive tone. At least, that’s what I have been told. I am here sleeping until the last second possible. I think it’s worth mentioning here that if you don’t sleep well at night, I don’t think it’s a great idea to wake up earlier. Sleep beats your training, K?
4. Make it a family affair
One of the best exercise advice for busy parents is to involve your children! Whether it’s a family bike ride, a hike, a dancing evening or playing in the courtyard, moving together makes fitness fun. Consult this message for Fun exercises to do with children.
5. Use nap time or playing time
If your little ones still take a nap, use this time for quick training. Alternatively, while they play, press them in slots, squats or even a nearby yoga session. I also used a big fan of Baby clothing training. Here is an article with some ideas!
6. Choose effective training
You do not need hours in the gymnasium – Effective training and training can be just as beneficial. HIIT (training at high intensity intervals), body weight circuits and resistance band exercises can give you a body burn in full time in a short time.
7. Stay active on the move
Find ways to be active even when you are on the go. Make a fast walk during your child’s football practice, or stretch while watching television in the evening. I have the impression that when they have activities, it’s so sitting between driving and sitting to look at them. If this is an area where I can walk (like near a park), I’m going to take a little movement break.
8. Preparation of meals for a healthy diet
Fitness is not only a question of exercise – nutrition also plays a huge role. The preparation of healthy meals in advance ensures that you feed your body with the right nutrients, which facilitates staying on the right track with your health goals.
9. Take the time to recover
Rest and recovery are just as important as exercise. Prioritize sleep, focus on stretching and mobility and listening to your body to avoid professional exhaustion. Even a few minutes of breathing or deep meditation can help manage stress.
10. Be nice to yourself
Some days will be more difficult than others, and it’s okay. The key is consistency, not perfection. Do what you can, when you can, and give yourself the grace along the way. When the girls were babies, I headed for my training without expecting to finish. I said to myself: “Ok, we are going for a walk but I might be going back to any minute.” 99% of the time, they went well in the jogging stroller. Low expectations have helped a lot 😉
What is your favorite way to stay active as a parent? Are there family activities that your children love? Ours are really in the pickleball that was super fun.
xo
Gina
