10 Unique Holistic Fitness Tips for Busy Parents

1. Create a Movement Jar

Fill a jar with slips of paper that list quick, creative exercises like “crawl like a bear,” “5 wall push-ups,” or “march in place.” When you have a spare moment, draw an activity and do it with your kids—it’s fitness with a playful twist! (This can also be used as a fun redirect when the kiddos are about to latch onto a bad mood!)

2. Turn Storytime into Stretch Time

If you listen to bedtime stories on streaming services, use the floor to stretch or do gentle yoga poses. Your kids can mimic you or snuggle nearby as you release tension before the bedtime wrangle, and you can get in a quick flexibility session. We all know how knotty our back and shoulders can get after caregiving for our little sweet ones.

3. Play Obstacle Course Olympics

Turn your home or outdoor space into a fun obstacle course. Use furniture, pillows, or toys to create stations for jumping, crawling, or balancing. For older kids, you can make it a timed challenge. Bonus treats for whoever helps you clean up!

4. Dance Parties

While cooking or cleaning, play upbeat music and incorporate dance moves into your chores. Put on your kiddo’s favorite songs, or, gasp- yours?! Dance till you drop and refuel with lemon-lime water.

5. Use Nature’s Gym

Take your workouts outdoors and use what nature offers: log hops, tree pull-ups, hill sprints, or rock balancing for focus and strength. Let your kids explore while you sneak in some creative movement. This can be a great sensory experience for everyone and make fitness feel more inspiring than tiring.

6. Try Toddler Weightlifting

If your child is safe and willing, use them as a giggly weight! Do squats, overhead presses, or planks while they sit or climb on you. This doubles as bonding time and resistance training. Get your heart rate up, this session won’t last long!

7. Follow the Animal Leader

Play an animal-inspired game where you and your kids take turns moving like different creatures—waddle like a penguin, leap like a frog, or stretch like a cat. It’s silly, fun, and a full-body workout! It may not be your traditional bodybuilding workout, but there are benefits!

8. Take a Mindful Movement Walk

Instead of rushing through a walk, slow down and involve your senses. Notice the smells, sounds, and textures of your surroundings. Teach your kids to find interesting shapes or colors while you walk mindfully and de-stress. Mental fitness, ahhh.

9. Body Art Workouts

Tape large pieces of paper to the floor and let your kids draw with crayons or markers while you exercise beside them. Do lunges, planks, or yoga poses as they create art. Bonus: their focus keeps them engaged while you move!

10. Add Aromatherapy to Your Routine

Boost your workouts by diffusing invigorating scents like peppermint or citrus in your home gym or workout space. If exercising with kids, make it interactive by letting them choose scents to create a calming or energizing atmosphere.

Bonus Tip: “Mirror Me” Sessions
Set a timer for 5–10 minutes and take turns mimicking each other’s movements. Your kids will enjoy copying your exercises, and you’ll be surprised at how creative they get with their turn as the leader!