Staying Fit as a Working Parent: Tips and Strategies

Staying fit while balancing work and family life can be challenging. However, obtaining and maintaining a good fitness level is crucial to one's physical and mental wellbeing as well as overall energy levels. In short, it will have a positive ripple effect on all areas of life.

In this blog post, I will be providing prospective and current Forward Leap community members (and any other people!) with some tips and strategies to help stay fit as working parents/guardians.

Prioritize Your Health

One's health is the foundation of their ability to care for their family and perform well at work. It is a good idea to making it a priority by scheduling regular workouts just as you would meetings, appointments and family activities.

This is all easier said than done though and I realize that.

Undoubtedly, most people know that regular exercise is important. However, putting this knowledge into practice can often be more challenging than expected. The truth is, finding the time and motivation to exercise regularly can be a struggle for many individuals, and this is completely understandable. It also can be really uncomfortable to physically do which adds another layer of difficulty when scheduling it in- you might just not want to do it, period.

Despite the challenges, it's important to remember that even short bursts of physical activity can yield remarkable benefits for your health. Research has shown that engaging in brief, intense workouts can be just as effective, if not more so, than longer sessions of exercise. So, while committing to a lengthy workout session may seem daunting, incorporating short bursts of exercise into your daily routine can be a more manageable alternative.

Whether it's a quick jog around the block, a brisk walk in your backyard or a series of bodyweight exercises in front of your desk- every bit of physical activity counts towards improving your health and well-being.

Tips and Strategies

Here are some good tips and strategies that will help you get fitness into your day:

Incorporate Movement Into Your Daily Routine

Since finding time for a full workout done all at once can be tough, putting it into your daily routine might be the way to go. Here are some ideas:

• Have an active commute and walk or bike to work if possible.

• Take active breaks during your desk time to perform some exercise moves such as jumping jacks, squat jumps and marching in place. You can also do desk exercises (i.e. seated leg lifts) if you can't jump around or you don't feel like there is a lot of space to do so.

• If you work a desk job, do some lunchtime workouts. This might work if you are allowed to eat while you are working.

• Turn family time into exercise time and do family fitness activities. You can do things like going for a walk together, having a dance party, doing active games and playing sports in the backyard.

• Do walking meetings at work instead of sit-down ones.

Utilize Short Workouts: Do HIIT (high intensity interval training)

As stated before, short workouts can be just as good as long ones. HIIT is a good example of this. It involves alternating between intense periods of cardio and recovery periods. It is typically done for around 20 minutes as you will tire out faster if you are doing it right.

Make Use of Technology

Technology can be a great asset in your quest to get and stay fit. There are so many fitness/health apps (i.e. MyFitnessPal) and wearable devices to choose from that will help you monitor your activity level, analyze your daily diet, set goals and find new workouts.

Find a Workout Buddy

Finding a workout buddy might be great for motivation and accountability. It can be a friend, partner, other family member, coworker or even your Forward Leaper! They can help make workouts more fun which in turn increases the likelihood of staying to committed to regular workouts.

Focus on Nutrition

Being fit is not just about working out- it is also about your diet. Plan and prepare healthy meals and snacks (easier said than done sometimes!) to fuel your body.

Schedule Workouts

Planning and scheduling your workouts can help ensure you stick to your routine. Set aside specific times to workout and tell your family about it so they know that you are prioritizing yourself during those times and might not be available.

Set Realistic Goals

Setting realistic fitness goals that go with your schedule is important and helps you stick to staying fit. Whether it is aiming for a certain number of steps per day or committing to a certain amount of workout minutes per week- having the goals can keep you motivated.

Be Flexible and Forgiving

Life as a working parent can be unpredictable. If you miss some workouts here and there-don't be too hard on yourself. Just focus on getting back on track and finding some other opportunities to stay fit.

In Conclusion

Staying fit as a working parent requires creativity, planning and commitment. By incorporating these strategies, I hope that you can find a balance that works for you and your family. Remember that taking care of your health is essential for taking care of others.

Contact us if you are interested in having your child attend Forward Leap in 2025!

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