Staying Physically Active as a Parent with a Busy Schedule

For many parents, finding time to stay physically active can feel impossible. Between work, school pick-ups, and kids’ activities, it’s easy to let exercise fall to the bottom of your to-do list. But staying active doesn’t have to mean long exercise sessions. Through a few creative strategies, you can incorporate movement into your daily routine, even with a hectic schedule.

One of the easiest ways to stay active as a parent is to involve your kids in your exercise routine. Make playtime a mini workout—whether it’s chasing them around the yard, going for a family walk or bike ride, or even playing a game of tag. You’ll be moving, and they’ll love moving with you! Some parents also enjoy using their child’s playground time to sneak in a quick workout—think bodyweight exercises like push-ups, lunges, or squats while they are playing.

When you’re pressed for time, short workouts can still pack quite the punch. High-intensity interval training (HIIT) or circuit workouts can be done in 10 to 20 minutes and still provide great benefits. Try squeezing in a quick workout during nap time or right after you drop the kids off at school. Even splitting your exercise bouts into smaller snacks throughout the day—like a 10-minute morning stretch and an evening walk—can add up and help keep you active.

Sometimes, integrating physical activity into your family’s routine can help you stay on track. Consider active outings like hikes or trips to the park. Household chores can become a form of exercise—vacuuming, gardening, or cleaning will get your heart rate up and keep you moving. Prioritizing movement ensures that you’re staying active while also spending time with your family.

Staying physically active as a parent doesn’t require huge blocks of time. By involving your kids, making use of short time windows, and incorporating movement into your family’s routine, you can maintain your fitness and set a positive example for your children moving forward.