A
parent's job is never done, especially for those who work full-time. After a
long day at the office, parents must come home to plan meals, help with
homework and spend quality time with their children, which can leave little to
no room for them to take care of their own health.
You may
feel like you're constantly being pulled in 10 different directions; between
cooking, cleaning, household chores and responding to work emails and phone
calls, there's never enough time in the day to tackle everything you have to,
let alone make it to the gym.
To help
you find greater balance and prioritize your health without sacrificing
important responsibilities, here are seven practices every working parent
should integrate into their lives.
1. Meal Prep
The last
thing you want to do on a Saturday or Sunday is spent hours in the kitchen
making meals for the week. But meal prep doesn't have to be time-consuming or
cost a fortune. Instead, create an essential shopping list of staples you
always replenish when you go to the supermarket. Veggies, fruits, legumes and
healthy grains should always be at the top of your list. They're easy to
prepare and lay the foundation for nearly every recipe.
Cook one
or two large meals on the weekend that can be frozen and reheated later like
soups and lasagna. You can also pack some healthy leftovers that you and the
kids can take to work and school the next day. No fuss, just grab and go. Think
pasta salads, rice and roasted veggies, burrito bowls with rice, beans and some
shredded cheese.
2. Get Some Cardio
Every Day
You may
not have the time or stamina to make it to the gym every day, but you can still
get some cardiovascular exercise. Routine physical activity lowers your risk of
heart disease, obesity and diabetes. You can implement cardio naturally into
your day by taking the stairs instead of the elevator, going for a walk on your
lunch break and doing some aerobic exercises at home.
You may
also want to take up running, which is an excellent way to stay in shape and
clear your mind. The benefits of running are well-researched and supported by science. A few of the perks
include improved mood, less stress, lower depression levels and disease
prevention.
3. Prioritize Sleep
You know
how important sleep is for your children, but what about you? Some parents are
so focused on making sure their kids to bed on time that they wind up
sacrificing their own rest and wellness in the process.
Staying
awake at night, tossing and turning while you ruminate over anxiety and the
day's events only make you feel worse. The best thing you can do for yourself
is to set a definitive bedtime. Establish a nighttime routine that gives you at
least an hour of screen-free time to unwind and relax before you fall asleep.
4. Stay Social
Your
partner and children aren't the only important social connections in your life.
You need time to be a person, not just a parent or partner, with friends you
can trust and have a good laugh with.
Join
local interest groups, attend meet-up events and call up your friends to spend
time together outside of the family. This will help you recharge and create a
healthy balance.
5. Get Up Often
Working
at a desk all day can lead to migraines, neck and back pain and muscle aches. Make sure that you break up the
tedium of a sedentary lifestyle by getting up for at least 10 minutes every hour,
doing some desk exercises and walking as much as you can throughout the day.
6. Get Therapy if
You Need It
A lot of
parents write off their mental health symptoms because they "don't have
the time" to be anxious or depressed. Whether you're struggling to cope
with work stress, having difficulty resolving conflict in your relationship or
can't seem to shake a low mood, talking to a therapist is the best step.
Therapy
isn't selfish; if anything, you're taking time to improve yourself in order to
be the best parent and partner you can be. You wouldn't want your children or
significant other to ever sacrifice their mental health, and you shouldn't
either.
7. Pursue Hobbies
Hobbies
infuse your life with spontaneity and give you an opportunity to build confidence
and connect with yourself on a personal level. Some parents struggle to
maintain their identity as people when all they do is work and take care of
kids, especially for single parents.
It's
vital that you take time for you to do things you love without any worry about
their pay-out or reward. Hobbies are meant to enrich the mind, replenish the
spirit and nurture the individual. You don't need any other reason to do them.
