Between busy work schedules, back-to-school chaos, and daily responsibilities, it can be difficult to maintain a consistent exercise routine. For many, spending hours in a gym each week is an unrealistic option during this season of life. The thought of taking any time out of our day to work out can bring feelings of guilt and frustration. While we know physical activity has numerous health benefits, how do we prioritize it during busy schedules and seasons? Let’s explore realistic ways to keep active as a family now and in the years to come.
Make it a Priority with Value
Before exercise can become a lasting non-negotiable priority, it needs to be something you find genuine value in. We might know it is a healthy thing to do and our doctors or loved ones might encourage us along the way. However, until we find personal mental and physical value in a habit of exercise, it is easy to find excuses. As we find personal value in regular physical activity, we can prioritize it and adjust our schedule accordingly. Demonstrating the value of regular movement through our own actions encourages lasting, healthy habits among family and loved ones. Keeping a habit a priority does not mean we accomplish it perfectly every day; rather, it embraces a realistic consistency that adapts to each season of life.
Get the Family Involved
Maximize your time on busy days by getting the family involved in exercise. Choose activities like an after-dinner walk, playing at a playground after sports practice, biking on a local trail, or a backyard game of catch. Working out together not only helps you stay on track with a habit of regular movement, but it also allows you to lead your loved ones by example. When you prioritize physical activity with your family, your children learn the importance of consistent movement and begin to associate exercise as something fun, enjoyable, and collaborative.
Choose Active Hobbies
Busy schedules don’t always allow for much me-time, so make the most of it by incorporating active hobbies. Consider taking a walk during your lunch break, playing pickleball with friends, or having a mini dance party in your living room. Active hobbies offer a healthy outlet for stress while making it easier to incorporate regular movement into your routine.
Accumulate Exercise Throughout the Day
Finding a large block of time to exercise or go to the gym can be challenging, even when your schedule isn’t packed. Luckily, shorter bouts of exercise accumulated throughout the day can provide meaningful results. According to the latest Physical Activity Guidelines for Americans by the Department of Health and Human Services1, “bouts of any length contribute to the health benefits associated with the accumulated volume of physical activity. Even a brief episode of physical activity like climbing up a few flights of stairs counts.” Instead of rearranging your day around exercise, look for opportunities to incorporate movement throughout your existing daily routine.
Be Intentional and Flexible
If you want to make exercise a priority in your family, you will need to be intentional about including it in your plans. Write it down, put it on the family calendar, or tell your kids ahead of time to get them excited about moving together. The more specific and intentional you are with plans, the more likely they are to happen. However, even the best-made plans can change. We all know life happens, and schedules and weather can change at the last minute. Be flexible and have a backup plan. Habits aren’t created by accomplishing so many days in a row perfectly, but they are formed by consistently adapting and adjusting around whatever is thrown your way. If you miss a day, schedule your next session so you can pick up right where you left off.
Always consult with your physician before starting a new exercise program.
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