Balancing family and your own activity

How do you balance family activity with your own?

The most consistent way is to be active with your family, and to count short bursts of activity as real activity. Many parents find that activity done with their children, or activity that leaves them with more energy for family, is a workable option².

Finding the time is hard. Lack of time and juggling several roles are common barriers, and when children's needs come first, your own activity is often the first thing pushed aside². That is common and not a personal failing.

Pick one thing your family enjoys. If your children are old enough, you could play tag, go on a family bike ride or have a dance party in the living room³. Many parents say that setting a good example for their children is a reason to make activity a priority⁴. You don't need to be good at an activity to do this. Just get up, move and show how much fun being active can be⁵.

How do you get past busy schedules and different interests as a family?

Break activity into short, flexible pieces that fit around the day: the WHO says activity of any length counts¹.

Many working parents find set times that work, such as early morning, a lunch break or after the children are in bed, and they look at the week ahead with a partner⁴. Support from a partner is a key helper for parents who want to be active⁴.

If a long block of time isn't possible, try three 10-minute walks instead of one 30-minute walk⁶. You can also start with 5 minutes of activity several times a day, 5 to 6 days a week, and gradually work up to 10 minutes, three times a day⁶. Both fit the WHO advice to start with small amounts and build up¹.

For different interests, choose something that suits everyone's ages and keep it fun rather than a chore⁵. Talking about it as time together, learning new skills and enjoyment, rather than health or weight loss, may appeal more to families who aren't active yet⁷.

Weight or body image can get you started, but it tends not to keep people going in the long run, and constant dissatisfaction can bring pressure and lower self-esteem². If activity starts to feel driven by pressure about your body or weight, it may help to refocus on enjoyment and time together².

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. They can help you choose the type and amount of activity that suits you¹.

Start slowly and build up gradually¹.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

For a sore muscle or joint, or soreness a day or two later, ease off and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.