How to Live a Healthy Lifestyle, Even as a Busy Parent

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When you look up “how to live a healthy lifestyle,” you’ll be met with a bunch of tips, guides, diets, and maybe even product recommendations. However, taking care of your health isn’t as complicated as it seems.

“Healthy” can have a different meaning for everyone, but for me, it means being free from sickness and being able to operate at my best. Of course, I’m going to have my off days, but the rest of the time that I spend happy and energized is what matters most.

Do you have the same definition of “healthy?” If you’re a busy parent like me, let me help you create healthier habits and start building a well-rounded life.

Healthy Lifestyle Changes You Can Make Today

As busy parents, juggling the demands of work, family, and personal time can leave little room for focusing on your health. However, making small, manageable changes can have a significant impact on your overall well-being. 

I started small and have found that taking it bit by bit is a better approach than trying to change your whole routine at once. Here are some of the best tips I learned along the way, even with a packed schedule.

Aim For a Balanced Diet

A healthy diet is a must for good health and nutrition, but you probably already know that. So, let’s talk about why it’s so important, especially as a parent.

A balanced diet is the biggest thing that contributes to a clean and healthy lifestyle, especially for busy parents. It provides essential nutrients that support energy levels, strengthen the immune system, and improve overall well-being. 

More specifically, eating a balanced diet keeps your energy steady all day. This steady energy is what you need to manage the busy demands of parenting and work. Let me share my best tips on how you can achieve this balance:

• Plan Your Meals: Spend a few minutes each week planning your meals so you can save time and make healthier choices. It can also help you get your kids to eat healthier. Opt for a mix of proteins, fat, and whole food carbs sources, and fresh seasonal fruits and vegetables.
• Healthy Snacking: Keep healthy snacks like nuts, yogurt, and fruit accessible. This prevents the temptation of grabbing unhealthy options when you’re on the go. Or eat larger meals, so you’re not hungry in between.
• Meal Prepping: Prepare meals in bulk during weekends or downtime. This helps make sure you have nutritious meals ready to go, reducing the reliance on fast food or processed meals.

However, keep in mind that diets should be individualized. Every person has specific requirements for calories, protein, carbohydrates, fat, and even micronutrients. For example, if you’re prone to kidney stones, your doctor might suggest a low-oxalate diet.

To make sure you’re planning your diet according to your actual needs, talk to your doctor or a licensed dietitian. They can help you build a proper diet based on your weight, lifestyle, health status, and other individual factors.

Incorporate More Physical Activity into Your Routine

Finding time to exercise can be challenging when you’re already busy, but it’s essential for maintaining physical and mental health. According to this 2018 review from the Cold Spring Harbor Perspectives in Medicine, exercise can reduce the risk of chronic conditions (e.g., diabetes, heart disease), improve quality of life, manage weight, increase life expectancy, and so much more.

Now, how do you exercise more when you’re strapped for time between work and parenting? Here are some small yet effective strategies you can try:

• Short Workouts: Even 10-15 minute workouts can be effective. Try high-intensity interval training (HIIT), rebounding, or quick yoga sessions that fit into your schedule. Even a simple walk around the neighborhood can make a big difference.
• Desk Exercises: If you’re stuck at your desk for most of the day, try exercising at your desk to get rid of stiffness and re-energize.
• Active Family Time: Turn family time into active time. Go for walks, bike rides, or play sports together. It’s a great way to bond and stay fit.
• Incorporate Movement: Look for opportunities to move more throughout the day. Take the stairs, walk during phone calls, or do some stretches while watching TV. Investing in a standing desk is also a good idea if you mostly sit for work all day.

Don’t Underestimate the Benefits of Hydration

UC Davis Health says that women should drink at least 9 cups of water (2 liters) a day, while men should drink about 13 (3 liters). Meanwhile, kids and teens should get about 6 to 8 cups per day, depending on their age, height, activity level, etc.

Drinking enough water keeps your energy levels steady, preventing the fatigue and sluggishness that can slow you down. It’s also crucial for your muscles and joints to function at their best, making it easier to stay active and keep up with your kids. 

Plus, water is essential for smooth digestion, helping prevent constipation and making sure your body absorbs all the nutrients from the food you eat. All that said, how can you make hydration a regular thing without thinking about it constantly?

• Carry a Water Bottle: Keep a reusable water bottle with you to remind yourself to drink water throughout the day.
• Set Reminders: Use phone alarms or apps to remind you to drink water regularly.
• Infuse Your Water: If plain water doesn’t appeal to you, add slices of fruit, cucumber, or mint for a refreshing twist. Lemon water is a favorite in my house because it tastes almost like juice without all the sugar and calories.

Prioritize Sleep

I know that sleep feels so elusive for parents with jam-packed schedules, but don’t forget that it’s one of the most critical aspects of staying healthy and energized. Prioritizing sleep can transform your overall well-being and make you feel like a whole new person.

According to the National Institutes of Health, your body repairs muscles, consolidates memories, and releases hormones that regulate growth and appetite while you sleep. Skimping on sleep disrupts these vital processes, leading to a weakened immune system, a higher risk of chronic diseases, and trouble focusing.

However, getting enough sleep and having a normal circadian rhythm is easier said than done. So, here are some tips from the National Sleep Foundation to help you get started:

• Set a Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Create a Relaxing Bedtime Routine: Engage in calming activities like reading, taking a warm bath, or doing gentle stretches before bed.
• Limit Screen Time Before Bed: Avoid phones, tablets, and computers at least an hour before bedtime to reduce blue light exposure.

Stop Smoking and Manage Drinking

All of these changes won’t make much of an impact if unhealthy lifestyle habits are holding you down. Two habits that can wreak havoc on your health are smoking and excessive alcohol consumption.

According to the CDC, smoking is a major cause of preventable diseases and death. It effectively ruins your lungs, leading to chronic conditions like COPD and dramatically increasing your risk of lung cancer. 

Smoking also puts you at a much higher risk of heart disease and stroke because it causes your blood vessels to narrow and your blood pressure to spike. Essentially, it affects almost every organ in your body, making you more susceptible to illnesses and reducing your overall health. 

What if you live in a house previously occupied by an indoor smoker? I recommend using an air purifier with a high quality HEPA filter to remove any remaining smoke particles. This is especially important if you or any of your family members have asthma.

Excessive alcohol consumption is another major health hazard. The National Institute on Alcohol Abuse and Alcoholism states that heavy drinking can lead to serious liver diseases like fatty liver, hepatitis, and cirrhosis. 

Your liver is crucial for detoxifying your body, and alcohol puts an immense strain on this vital organ. Moreover, too much alcohol can cause high blood pressure, heart disease, and irregular heartbeat, raising your risk of stroke. And it’s not just your physical health that suffers; excessive drinking can take a toll on your mental health, leading to anxiety, depression, and other issues. 

How to Stay Motivated For Change

With all these tips in mind, how do you apply them to your life without feeling restricted and burnt out? Obviously, there will be some variation in my days, but this essential structure helps me maintain a good lifestyle flow that shares focused time between family, work, and personal responsibilities and goals.

I feel good when I’m “doing it all.” The difference between a “planned” or structured day versus a “free” day is similar to treading water in a wide open lake where I can see in all directions versus swimming upstream in a strong river with water pounding over and around me.

Yikes, I get stressed just thinking about that. The plan and simple truth is, even a little structure like consistent exercise and movement in the morning and prayer with reflection time at night helps me tremendously.

Take Your First Step

There’s nothing wrong with baby steps! If you’re new to this whole “healthy” living thing, it can seem overwhelming, shocking, and to be honest – quite frightening. But that is just a momentary perspective.

It’s as though you just uprooted your family and life surroundings and moved to Healthy Town, USA. I can relate – Tristan and I moved there shortly before making the big leap to relocate to Ecuador, South America.

From one day to the next, everything is different. What do you eat? What do you drink? Are your candles toxic? What’s a healthy DIY skincare alternative to store-bought chemical blends? Relax!

Pick the top three things you want to change in your life. Say it’s taking a walk in the morning before work, drinking more water between meals, and having quality time with your family. Figure out realistic ways that work with your lifestyle and budget and begin!

You must start somewhere and refine your approach as you go. The key is to just keep going.

If you “fall off the wagon,” take a wrong turn, and get distracted, that’s ok too.

Learn from your mistakes and get back at it! Your life is a special gift given just to you! It’s wonderful and amazing, precious and fleeting. What you do with it is your responsibility.

A Note on Travel

Don’t let your getaway ruin your progress in building healthy habits. Pack all the important travel essentials you need, prepare as much as you can ahead of time, and enjoy yourself! Once the habits are established, you’ll be ready to get back into them again, even after some time away.

Start Changing Your Life for the Better Today

Learning how to live a healthy lifestyle is the first step, and I’m so proud of you for making this decision for yourself and your family. While these changes may seem difficult at first, taking it one day at a time can make the journey easier.

Do you have other tips for fellow parents? Share your thoughts in the comments below and don’t forget to share this blog with other moms and dads!