Sharing some of my top tips on how to stay fit as a busy parent.
Hi friends! How’s the morning going? I hope you’re having a lovely day so far. I’m teaching a barre class this morning and cranking out some work stuff the rest of the day.
I started teaching at a different studio – I LOVE it – and also see a lot of new moms while I’m there, since we offer childcare.
Taking time for fitness makes a huge impact on overall wellneing (sleep, metabolism, mood, blood sugar regulation, heart rate, etc) but as a busy parent, finding time for yourself can sometimes feel nearly impossible, especially if you have really little ones.
I also feel like as the girls have gotten older, it still feels challenging because they’re so busy with extra activities and homework. Between school drop-offs, work responsibilities, meal prep, helping kids with homework, being their personal Uber, and the never-ending to-do list, fitting in a workout might seem like a luxury rather than a necessity.
It’s important to remember that staying fit doesn’t have to mean spending hours at the gym. With a little creativity and some simple strategies, you can maintain an active lifestyle while juggling your parental and life responsibilities. Today, I wanted to share some practical and realistic tips on how to stay fit as a busy parent—without sacrificing quality time with your family.
How To Stay Fit As A Busy Parent
If you’ve ever felt like there just aren’t enough hours in the day to squeeze in a workout, you’re not alone. This post is here to help you find simple yet effective ways to stay active, even with the busiest of schedules. Whether you’re looking for quick workout ideas, tips to stay motivated, or creative ways to involve your kids, I’ve gotchu. I wanted to share quite a few actionable strategies to incorporate movement into your daily routine—without adding extra stress to your plate.
Why Is It Important To Stay Fit As A Parent?
Parenting is a full-time job, and taking care of yourself is just as important as taking care of your family. Staying fit isn’t just about looking good; it’s about feeling good, having energy, and setting a great example for your kids. Here are some of the major menefits of making this a priority (which I’m sure many of you already know, but sometimes it’s helpful to have a lil reminder)
Boosts Energy Levels
Between early mornings, school runs, and late-night wake-ups, parenting is incredibly rewarding 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 brisk walk or quick dance party with the kids can give you an instant mood and energy boost.
Supports Mental Health
Parenting comes with its fair share of stress (hi, I have a 13 year old lol), and exercise is one of the best ways to reduce stress levels. Movement releases endorphins, which help boost your mood and lower anxiety. When you take time to exercise, you’re not just benefiting your body—you’re also creating space to reset mentally and emotionally.
Promotes Longevity and Overall Health
Staying fit helps reduce the risk of chronic diseases like heart disease, diabetes, and high blood pressure. As parents, we want to be around for as long as possible and for as many milestones as we can, and taking care of our health now can make a huge difference in the long run. I’m all about controlling what we can control, so I try to focus on the things that I can.
Sets a Positive Example for Your Kids
Children learn by watching what we do. When they see you making fitness a priority, they’re more likely to develop their own healthy habits. It’s a great way to encourage an active lifestyle from an early age!
How To Stay Fit And Healthy On A Busy Schedule As A Parent
You don’t need a gym membership or hours of free time to stay fit.
Here are some simple and effective ways to make exercise a part of your daily routine.
1. Prioritize Movement Throughout the Day
If you can’t carve out a dedicated workout session, try incorporating movement into your daily routine. Try *movement snacks* like walking on a walking pad in between appointments, taking a short stroll after lunch, adding in squats for every hour you’ve been sitting, or a 15-20 minute clean-up and dance party. (I LOVE to blast Bad Bunny while I do a quick cleanup before school pickup.) I also love Sculpt Society for quick workout blasts during the day (
2. Schedule Workouts Like Appointments
If it’s on the calendar, you’re more likely to do it! Block out 30 minutes a few times a week for a workout and treat it like an important meeting you can’t miss. I take time each Saturday to plan all of my workouts for the upcoming week; it’s much easier to stick with it.
3. Wake Up Earlier
Getting up 30 minutes before the kids do can give you time to fit in a quick workout. Whether it’s stretching, a brisk walk, or a home workout, starting your day with movement can set a positive tone. At least, that’s what I’ve been told. I’m over here holding onto sleep until the last possible second. I think it’s worth mentioning here that if you’re not sleeping well at night, I don’t think it’s a great idea to wake up earlier. Sleep beats your workout, k?
4. Make It a Family Affair
One of the best exercise tips for busy parents is to involve your kids! Whether it’s a family bike ride, a hike, a dance party, or playing tag in the backyard, moving together makes fitness fun. Check out this post for fun exercises to do with kids.
5. Utilize Nap Time or Playtime
If your little ones still nap, use that time for a quick workout. Alternatively, while they’re playing, squeeze in some lunges, squats, or even a yoga session nearby. I also used a be a huge fan of babywearing workouts. Here’s a post with some ideas!
6. Choose Efficient Workouts
You don’t need hours in the gym—short and effective workouts can be just as beneficial. HIIT (High-Intensity Interval Training), bodyweight circuits, and resistance band exercises can give you a full-body burn in a short amount of time.
7. Stay Active on the Go
Find ways to be active even when you’re out and about. Take a brisk walk during your child’s soccer practice, or stretch while watching TV in the evening. I feel like when they have activities, it’s SO much sitting between driving and then sitting to watch them. If it’s an area where I can walk around (like close to a park), I’ll take a little movement break.
8. Meal Prep for a Healthy Diet
Fitness isn’t just about exercise—nutrition plays a huge role too. Preparing healthy meals ahead of time ensures you’re fueling your body with the right nutrients, making it easier to stay on track with your health goals.
9. Make 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 manage stress.
10. Be Kind to Yourself
Some days will be harder than others, and that’s okay. The key is consistency, not perfection. Do what you can, when you can, and give yourself grace along the way. When the girls were babies, I’d head into my workout not expecting to finish. I was like, “Ok, we’re going on a walk but I might have to turn around at any minute.” 99% of the time, they were fine in the jogging stroller. Low expectations helped a lot 😉
What’s your favorite way to stay active as a parent? Are there any famiy activites your kids love? Ours are really into pickleball which has been super fun.
xo
Gina