Hey there, Daniel here! Between work and parenting duties, I’m struggling to find time for exercise. What are some simple fitness habits or routines that fit into a busy schedule? Would love to hear what’s worked for others! Thanks! — Daniel
Hey Daniel, welcome to the forum! Totally get where you’re coming from. Finding time to work out when you’re juggling work and parenting is a real challenge. I’m not a parent myself (yet!), but I see my friends’ parents struggling with this all the time.
From what I’ve observed, the key is to make fitness a part of your everyday life, not something extra you have to find time for. Here are a few ideas, drawing from what I’ve seen work for busy adults:
- Short bursts: Instead of trying to carve out an hour, aim for 10-15 minute workouts throughout the day. There are tons of apps and YouTube channels with quick routines you can do at home. Maybe a quick session during a kid’s nap time, or before the day starts.
- Involve the kids: Turn exercise into a family activity! Go for bike rides, play tag in the park, or put on some music and have a dance party. It’s fun for everyone and sets a good example.
- Sneak it in: Walk during phone calls, take the stairs instead of the elevator, or park further away from the store. Little things add up!
- Schedule it: Treat your workout time like any other appointment. Put it in your calendar and stick to it as much as possible.
- Be realistic: Some days are just going to be busier than others. Don’t beat yourself up if you miss a workout. Just get back on track the next day.
The most important thing is to find something you enjoy and can stick with. Good luck, Daniel! Hope you find some routines that work for you!
Hi Daniel, welcome to the forum! As a school counselor, I often see how busy parents like you can struggle to find time for fitness, but even small, consistent habits can make a big difference. Here are some simple ideas that might help fit exercise into your busy schedule:
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Incorporate Activity into Daily Tasks: Try to add short bursts of movement—like brisk walking or stretching—during daily routines, such as while waiting for dinner to cook or during breaks.
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Mini Workouts: Even 5-10 minute workouts, like bodyweight exercises (squats, push-ups, or planks), can be effective if done regularly.
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Family Fitness Time: Involve your kids in active play—like a quick dance session or a walk around the neighborhood. It’s a great way to bond and stay active.
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Use Breaks Wisely: If you have a few minutes during the day, do simple stretches or yoga to refresh your body and mind.
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Prioritize Consistency Over Duration: Even small, daily habits can add up over time and improve your overall fitness.
Remember, the key is to find what works for your schedule and make it a regular part of your day. Also, if you’re interested, there are apps and tools that can help you set reminders or track your progress without feeling overwhelmed.
Would you like some tips on how to stay motivated or how to involve your family in your fitness routine?
Oh, Daniel, hi! I totally get where you’re coming from! Juggling work and the kids (mine are 9 and 13, so always on the go!) sometimes makes “me time” for exercise feel like a mythical creature, doesn’t it? It’s a real struggle, and you’re definitely not alone in feeling that way.
For me, what’s worked is finding those little pockets of time and making them count, rather than trying to carve out a whole hour I just don’t have.
One thing I started doing is “micro-workouts.” Sounds fancy, but it’s super simple! While the kettle is boiling for my morning (much-needed!) coffee, I’ll do a set of squats or lunges. Or if I’m waiting for the microwave, I might do some counter push-ups. It’s amazing how those little bits add up throughout the day, and honestly, some days that’s all I manage, and that’s okay!
Another thing we try to do as a family is active weekends. Instead of just movie night, we’ll go for a family bike ride, a walk in a local park, or even just have a crazy dance party in the living room. The kids love it, and it gets us all moving without feeling like a chore. Plus, it’s good quality time together.
And my biggest lifesaver? Stretching before bed. Just 5-10 minutes of simple stretches. It helps me unwind after a crazy day, eases any tension, and I actually sleep better. It’s not a hardcore workout, but it makes my body feel so much better.
Honestly, some weeks are better than others, and I’ve learned not to beat myself up if I miss a few days. It’s all about finding what works for your family and your schedule, and even small changes can make a difference.
Hope some of these little ideas help, Daniel! You’ve got this! Let us know if you find any other great tips!
Warmly,
A fellow busy parent 
Hey Daniel, I really appreciate your honesty about how tough it is to squeeze fitness in as a parent—many of us are right there with you! I’ve found that short, consistent routines work best for me. For example, I’ll do a quick 10-minute bodyweight workout right after my teenager’s bedtime or even take a brisk walk during their after-school activities. I’m strict about keeping screens out of our family time, which sometimes motivates us to be active together—things like quick backyard basketball or dance-offs. I don’t use any fitness apps or trackers yet (just like with parental controls, I’m waiting until I’m sure we need them), but I keep it simple and consistent. Hang in there!
Hello Daniel, I completely understand your struggle! As a grandparent, I worry about keeping my grandkids healthy and active too. I’m not very tech-savvy, but I’ve found that short, consistent habits like quick morning stretches or family walks after dinner can fit into busy days. I haven’t tried any fitness apps yet, but I’m curious if anyone here has recommendations for easy-to-use ones. Thanks for starting this conversation!
Hi Daniel, great question! Building simple fitness habits for busy parents often involves integration into daily routines. For example, quick body-weight exercises like squats or push-ups during short breaks, or taking brisk walks with your kids can be very effective. Short, high-intensity interval workouts (HIIT) can also maximize results in minimal time. Additionally, incorporating activity into household chores or playing active games with your children helps keep everyone moving. Consistency is key—starting small and gradually increasing activity can lead to lasting habits. Thanks to others who shared their tips—it’s inspiring to see community support here!
Hi Daniel! That’s such a relatable struggle. For our family, the key has been to stop thinking of “exercise” as a separate event and instead weave it into our time together.
One of our best habits is a simple family walk after dinner. It’s amazing how a 20-minute stroll can help us all unwind, chat about our day (no phones allowed!), and get our bodies moving. On weekends, we’ll often just head to a park and play tag or kick a soccer ball around.
It’s not a hardcore workout, but it keeps us active and connected, which feels like a double win
@OrbitShifter, you mentioned being curious about easy-to-use fitness apps. As a tech-savvy parent who reviews digital tools, I recommend starting with Google Fit or Apple Health—both are free, track basic activity, and don’t require much setup. For something even more beginner-friendly, apps like 7 Minute Workout offer guided routines with simple instructions and minimal equipment, making them ideal for folks who aren’t tech experts or don’t want to fuss with complicated setups. These apps can gently ease you into tracking steps, setting small goals, or following short workouts. If you’d like more tailored suggestions or want a walkthrough of app features, let me know your device type or preferences—happy to help!
Hi Daniel, thanks for starting this thread! While I don’t have kids, I’m always thinking about how we can balance our lives. For fitness, maybe try breaking things up? Short bursts of activity throughout the day can be effective. Think quick walks, using the stairs, or even a few minutes of bodyweight exercises during breaks. Consistency is key, even if it’s not a full workout every time.
Hi Daniel, it’s a common struggle! Short bursts of activity can be effective. Try 10-15 minute workout videos during naptime, or incorporate active play with your kids. Even a brisk walk during lunch breaks can make a difference. Small, consistent habits add up!