Life as a dad is a juggling act. My days are a blur of school drop-offs, work meetings, soccer practices, dinner prep, and bedtime stories. But amid the chaos, I’ve found a way to carve out time for something that keeps me grounded—working out. It’s not always easy, and it definitely requires some creativity, but staying active has become a non-negotiable part of my routine. Here’s how I make it work.
Morning Hustle: Beating the Clock
Mornings are my golden hour. The house is quiet, the kids are still asleep, and I can focus on myself before the day’s madness begins. I set my alarm an hour earlier than I used to, which gives me just enough time to squeeze in a quick workout. Whether it’s a 30-minute run, a YouTube HIIT session, or a few sets with dumbbells, I get my heart pumping before anyone else wakes up.
Sure, waking up early isn’t always appealing, especially after a late-night story-reading marathon. But I remind myself that this time is just for me. Once I’m up and moving, I feel accomplished before the day even starts.
Double Duty During Practice
Soccer practice is a key part of our weekly schedule. My kids love it, and so do I—watching them run around and have fun is the highlight of my day. But instead of sitting on the sidelines scrolling through my phone, I’ve turned practice into a mini workout opportunity.
Whether it’s jogging laps around the field, doing bodyweight exercises like push-ups and lunges, or even just walking briskly, I use this time to stay active. The other parents probably think I’m a little crazy, but hey, it works! Plus, it sets a good example for my kids—they see that staying healthy is important, no matter how busy life gets.
Lunch Break Power Moves
Working from home a few days a week has been a game-changer. I used to spend my lunch break mindlessly scrolling social media or grabbing a quick bite while catching up on emails. Now, I use that time to fit in a workout.
I keep it simple—a 20-minute kettlebell circuit, a yoga flow, or even just a walk around the neighborhood. On especially busy days, I’ll do a quick 10-minute workout to get my blood flowing. It’s amazing how much more focused and energized I feel afterward, even if it’s just a short session.
Involving the Kids
Some days, fitting in a solo workout just isn’t possible. That’s when I get my kids involved. We’ll do a “family workout” in the backyard, complete with jumping jacks, squats, and relay races. They think it’s hilarious to see Dad doing burpees, and I love spending quality time with them while staying active.
On weekends, we’ll go for a hike, ride bikes, or play a game of tag at the park. It’s not a traditional workout, but it keeps me moving and creates memories with my kids. Plus, it’s a great way to show them that exercise can be fun.
Flexibility is Key
One thing I’ve learned as a dad is that flexibility is everything. Some days, my carefully planned workout time gets derailed by a last-minute work call or a kid who needs extra help with homework. When that happens, I don’t beat myself up—I just adjust.
If I can’t fit in 30 minutes, I’ll do 10 minutes. If I can’t go for a run, I’ll do some squats and planks in the living room while the kids are playing. It’s not about perfection; it’s about consistency. Every little bit adds up.
Why I Do It
Staying active isn’t just about looking good or hitting fitness goals—it’s about being the best version of myself for my family. When I work out, I have more energy, more patience, and a clearer mind. I’m able to keep up with my kids on the soccer field, wrestle with them on the living room floor, and carry them upstairs when they fall asleep during story time.
It’s also about setting an example. I want my kids to see that taking care of yourself is important, no matter how busy life gets. I want them to grow up valuing health and fitness, not as a chore, but as a way of life.
Tips for Other Busy Parents
If you’re a parent trying to fit in workouts, here’s what I’ve learned:
- Start small. Even 10 minutes a day is better than nothing. Don’t wait for the “perfect” time to start.
- Be creative. Turn everyday moments—like waiting at practice or playing with your kids—into opportunities to move.
- Plan ahead. Schedule your workouts like you would any other appointment. If it’s on the calendar, it’s more likely to happen.
- Forgive yourself. Some days, life will get in the way. That’s okay. Just pick back up where you left off.
- Make it fun. Whether it’s a family hike or a dance party in the kitchen, find ways to enjoy being active.
Finding Balance
At the end of the day, balancing workouts with parenting is all about prioritization. I don’t always get it right, and there are plenty of days when I feel like I’m barely keeping my head above water. But I’ve learned to let go of perfection and focus on progress.
For me, staying active is about more than just fitness—it’s about showing up as the best version of myself for the people who matter most. And if that means doing push-ups on the sidelines of soccer practice or waking up before the sun, so be it. It’s worth it.
