As rewarding as parenthood is, you can’t deny that it’s also one of the most exhausting roles ever to exist. So, it’s a no-brainer if you’ve been slipping off your exercise schedule and are not the only one.

Even though running after the kids might seem like a whole workout by itself, there’s no doubt that it evolves into a sedentary lifestyle. If you weren’t a hardcore fitness enthusiast in your pre-baby days, you would still feel like moving around more now. After all, scrambling around your kids at the park is one thing, but having a solo peaceful jog certainly hits differently.

With that in mind, here are some strategies to make living an active lifestyle easy and efficient. As a busy parent, these would be pretty useful to squeeze in a workout so you don’t entirely forget about your fitness routine.

Break A Sweat During Nap Time

If there’s any moment in a parent’s life when they have all the time in the world to themselves, it’s while the kids are asleep. And if your kids have a steady schedule, you could use an hour before they wake up to get some exercise.

It may not seem like much, but according to the  Physical Activity Guidelines for Americans, adults need 150 minutes a week to stay healthy, which translates to half an hour a day, five days a week. So, with an hour at your disposal before breakfast time chaos, you already have a head start.

Give Quick Workouts a Try

Although the recommended time is 30 minutes of exercise daily, experts suggest that quick, intense workouts are beneficial, so don’t feel bad about taking a shortcut. High-Intensity Interval Training (HIIT) is a workout method that doesn’t need much time but can still give you an effective workout. It involves low-duration but energy-packed exercise bursts followed by short periods of rest. Many resources are related to HIIT workouts, both online and through fitness apps. Dedicating 10-20 minutes to HIIT is better to stay healthy and burn calories throughout the day instead of not exercising at all.

You can invest in some equipment as you find more time and seek a more significant challenge. Look for good walking treadmills, elliptical trainers, free weights, and squat racks. Using treadmills for busy parents isn’t just an effective exercise but also relatively easy to get some cardio done.

Have Fun With The Kids

It’s always a good idea to make exercise more fun, and if there’s one thing that always works for parenting challenges, it is when you make it enjoyable for the kids. Whether it’s doing chores, completing homework, grocery shopping, or even exercising. Sometimes, you may feel unmotivated to workout, but involving it as an activity with the kids is the place to start.

You can throw an impromptu dance party in the kitchen or your backyard. Put on some tunes, and make it a family affair to make some fantastic memories while also pumping your heart rate and releasing feel-good endorphins. Plus, research shows that parents’ physical activity levels affect their children too, and if you want your kids to stay active, you should pay attention to staying active.

During great weather days, try kicking around a ball with the kids, which wouldn’t be your regular gym class game with teams, scores, or rules. You only need a simple rubber ball, a hallway, park, or yard, and your child as a playmate. And voila, that’s some cardio done for the day!

Finding Time Without Kids

Despite all the exercise hacks in the world, chances are they just don’t work for your family lifestyle or prefer working out when you’re all alone. It’s understandable if you view exercise as an activity to do alone with a consistent routine to reap the benefits.

That’s when childcare is an aspect to consider, and there are ways to do it without spending a dime. You start by asking a friend or family member you trust to do a kid swap. You can set up a schedule with them where they look after your kids two to three times a week while you look after theirs on other days. This way, you get some time to exercise while the other parents run their errands without worrying about the kids.

These days, fitness centers and gyms also offer daycare facilities so that parents can exercise while their kids are under supervision. Of course, do your research, read reviews, and insist on a trial class to ensure you’re comfortable with their setting.

Small Moves Count, Too

Setting simple and realistic goals is essential, even if it means incorporating exercise in tiny everyday activities. Start with small steps to work into your schedule and slowly make adjustments from there.

If you miss a workout or don’t get the time, don’t be too hard on yourself; it happens to everyone. Instead, change your perspective from “I can’t” to “I’ll find a way,” and you’ll see the magic unfold. You can start by tweaking your daily routine to become more active and gradually increase it from there on.

Take your child along, choose a baby stroller for quick journeys instead of driving your car, and park far away when you need a vehicle. Now, even though you’re pushing the cart or stroller full of kiddos and groceries, you’re also sneaking in some exercise.

Another example would be standing up more often. Of course, sitting to eat meals or floor time with the kids is crucial. However, when rearranging items, folding laundry, paying bills, or even combing your kids’ hair, stand up while you do it.

Working Out While “Working”

Instead of sitting all day at your desk, make it a point to take short breaks and move around. Use your lunch break as an opportunity to go for a walk, stretch your body, or try light exercises. You can even set a reminder on your phone to stand up and stretch every hour.

These small but frequent activity breaks can reduce or prevent stress and help you maintain focus and performance throughout the day, contrary to feeling sluggish. You can start by choosing three days during the week, preferably the least tiresome ones. You can walk up and down the stairs, briskly around the common room, or try stretching at your desk.

For the ones who have a secluded office, you can use your break and privacy to do some push-ups, squats, or other bodyweight exercises, even if it’s just 10-15 minutes.

Conclusion

To summarize, incorporating regular exercise into your routine might not be as easy at first, but as you start slow and find pockets of time that work for you, you’ll get better at finding ways to stay active.

Just keep in mind that the tiniest effort to be more active can do you good in the long term, and making it a habit will help you as a parent and your kids, too.