Busy Parents - Exercise Hacks, Finding the Time and Motivation to Workout
Busy Parents - Exercise Hacks, Finding the Time and Motivation to Workout
As the founder of fitness brand RARP-ID and a busy parent myself, I understand the challenge of balancing work, family life, and personal health. Finding the motivation to exercise and eat well amidst the chaos of parenting can be difficult. In this post, I’ll share what’s worked for me when it comes to fitting in frequent resistance band workouts as busy parents (dads and mums).
Exercise Provides Much-Needed Reset
First, remember that even 10–20 minutes of exercise provides huge mental and physical benefits. Personally using the 10 minute rule is a perfect when to start exercising when you tired from the day, the night before or what ever the reason is with being a parent. The mindset is if you don’t feel like it, try exercising for 10 minutes, 9 out of 10 times you will carry on and feel much better for it. The Mayo Clinic recommends aiming for at least 150 minutes of moderate activity per week. Breaking this into smaller, frequent sessions can be more manageable. Even a good 10k steps a day can be counted within this 150 minutes.
A quick resistance band workout pumps up your energy and focus. The endorphins also put you in a better mindset to handle parenting stress. As Verywell Fit notes, exercise is an opportunity to hit the mental “reset button.” Don’t underestimate the power of a brief workout.
[Source: https://www.verywellfit.com/sneaky-ways-to-get-dad-to-exercise-4138390]
Set Manageable Goals
When your schedule is packed, small wins keep you consistent. Set a reasonable goal like 10 minutes of resistance band training per day or at least 50 minutes spread out during the week. Schedule exercise sessions like any other appointment too. Personally using the 10 minute rule is a perfect when to start exercising when you tired from the day, the night before or what ever the reason is with being a parent. The mindset is if you don’t feel like it, try exercising for 10 minutes, 9 out of 10 times you will carry on and feel much better for it.
Break bigger goals like completing a workout program into smaller milestones. Achieving these bite-sized objectives keeps you motivated. Consistency with short workouts leads to great progress over time.
Involve the Kids
Recently the kids have started to try and do the exercises with me and the resistance bands. Letting them “play” with the equipment turns exercise into family bonding time. Kids model your behavior too — setting a great example by making physical activity a priority is really big for me and I think for them too.
I am starting to think about having fun games like “resistance band tug of war” to wear them out before bedtime! Of course, I will be sure to supervise the use of the bands around the children.
Streamline the Process
Eliminate obstacles to working out at home. I keep my resistance bands, aerobic step, and a workout mat in an easily accessible spot so I can start training in seconds. Having a dedicated space helps mentally cue exercise time.
I also love the portability of resistance bands. I’ve been starting to think about taking the bands and platform to the park or woods, so I can train while them are busy playing or investigating, anything really to help keep that balance. As I already do take them on work trips and holidays. The quicker you can start training, the more likely it is to happen.
Swap Long Workouts for Frequency
As a time-crunched parent, frequent short workouts work better than sporadic long sessions (even though I do the longer ones from time to time). Even a basic 10-minute resistance band routine 2–3x per day provides great benefit. Splitting workouts into micro-sessions makes consistency achievable.
I’ve also found scheduling “exercise snacks” energises me for parenting demands. Prioritise regular, bite-sized workouts for sustainable results.
Consistency Pays Off
Some days, just getting in a few quality resistance band exercises is an accomplishment as a parent! Be proud of small wins. Any movement is better than nothing. Plus by keeping the consistency, you can keep up with the energised kids who will eventually tire out from your energy!.
Building an exercise habit requires patience and compassion for yourself. As your fitness increases, so will your motivation and energy levels. Celebrate any progress, and keep your workouts brief but frequent. In time, you’ll be amazed at the fitness you can achieve through micro-sessions.
Let me know if you have any other tips for busy parents on working exercise into hectic schedules!