---
title: Yes, families can fit exercise into busy days. Here’s how
description: Busy families shouldn't sacrifice exercise. Here are tips to help the whole family stay fit!
image: https://blog.edentalsolutions.com/hubfs/2023%20family%20exercise%20update.png
---

- [Home »](https://blog.edentalsolutions.com)
- [Top Dental and Wellness Stories »](https://blog.edentalsolutions.com)
- Yes, families can fit exercise into busy days. Here’s how

# Yes, families can fit exercise into busy days. Here’s how

 December 11, 2023

- [Tweet](https://twitter.com/share)

![2023 family exercise update](https://blog.edentalsolutions.com/hs-fs/hubfs/2023%20family%20exercise%20update.png?width=1200&height=628&name=2023%20family%20exercise%20update.png)

Multi-tasking takes on a whole new meaning when you’re a working parent.

Between running a household, shuttling children to school and activities, holding down a job and ensuring you still have time for yourself, squeezing in time for physical activity might sound like yet another daunting task to add to the list.

But it is possible! And we promise: you and your family don’t need hours of free time or expensive equipment to reap the benefits of physical activity. We’re here to help you fold exercise into your day, even if it’s for five minutes at a time.

Before we dive into our game plan, let’s discuss why physical activity is so important for everyone in your household.

 

## Why physical activity is important for kids and adults

For adults, the [Department of Health and Human Services](https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf) recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. If you break that down, that’s about **21 minutes of moderate** or **just under 11 minutes of vigorous activity each day**.

And in the time it takes to stream a sitcom episode, you can unlock [all sorts of benefits](https://www.healthline.com/nutrition/10-benefits-of-exercise) from exercise, including improved mood, increased energy levels, promoted bone and muscle health, better sleep and weight loss support with increased calorie burn. For a list of perks that robust, we can make time for 20-ish minutes of activity in our day, right?

As for kids, they need more exercise because of their growing bodies and endless heaps of energy. Therefore, the World Health Organization recommends **consistent daily activity** **for preschool-aged children** and **60 minutes of moderate or vigorous daily activity for children between the ages of 5-17**.

By taking part in daily activities, children assist in their [development](https://www.who.int/dietphysicalactivity/factsheet_young_people/en/) of healthy bones and muscles, cardiovascular system, motor skills, body weight and psychological health.

 

## Moderate vs. vigorous activity

We have used the words “moderate” and “vigorous” here and you might be wondering a few things. What’s the difference? How do I know which category my chosen activity falls under? The answers boil down to heart rate.

When you are not engaging in an activity (such as working at your desk or watching TV), your heart is at its resting rate. So, for **moderate exercise**, think of activities you can maintain for longer periods of time that keep your heart rate above its resting pace. Examples include:

- Walking
- Dancing
- Gardening
- Mowing the lawn
- Riding your bicycle at less than 10 mph
- Pickleball

Now, if you are looking to maximize your time and want the challenge of taking it up a notch, **vigorous activity** can be a great option. These are activities that push you beyond that moderate heart rate, which include:

- Jogging/running
- Swimming
- Basketball, soccer or other team sports
- Bicycling at over 10 mph
- Games with bursts of speed, like tag
- Tennis

A fitness tracker can be a great tool to help monitor your heart rate and we have an entire guide on these [here](https://blog.edentalsolutions.com/the-top-5-fitness-trackers-heading-into-2020). But if you are making a major change to your lifestyle, you should consult your primary care physician first.

## How to fit activity into your day

Now that we covered the different types of activities and why they are important, let’s get to the nitty-gritty: how to fit this important exercise into both you and your child’s day.

### Turn their playtime into yours

A popular piece of advice for new parents is “sleep when the baby sleeps,” but that same logic can also be applied to when kids play. Instead of trying to check another task off your list while the kids play, join in the fun!

Whether it’s a game of tag, shooting some hoops or visiting the playground, you can easily get your heart rate up and bond with your family at the same time. Now that is some multi-tasking we can get behind!

Here are some [outdoor games](https://www.parents.com/fun/activities/outdoor/great-outdoor-games/) you can play with your family, some of which are old classics you’ll probably recognize from your own playground days.

### Utilize online workouts 

Exercise is not a one-size-fits-all activity. The gym atmosphere isn’t for everyone and personal trainers are out of reach for many budgets. But the good news is that you simply don’t need those resources to stay fit.

The internet has a treasure trove of exercise videos for all levels of fitness and all you need is a smartphone and free YouTube account. Many routines are also 30 minutes or less, so it is a great way to sneak in a workout before work, on your lunch hour or during some blissful free time in the evening.

You can even make it a family affair and try everything from Latin dance to yoga with the kiddos. Here is a list of [15 videos](https://www.parents.com/fun/activities/indoor/best-exercise-videos-for-kids-on-youtube/) you can do with kids, all recommended by wellness professionals.

### Schedule mini breaks into your day

If activity is too hard to squeeze into a 20-minute block, try breaking up the time into smaller intervals. On your work calendar or phone, scatter some five-minute breaks during the day and honor them, just as you would a meeting or appointment.

As it turns out, you can do a lot in five minutes! This [quickie workout](https://www.verywellfit.com/5-minute-exercise-routines-to-lose-weight-3495389) from Very Well Fit can burn up to 20 calories each time you do it and you don’t even need equipment. Just make sure you familiarize yourself with each exercise before you start to avoid potential injury.

Do each exercise for one minute and take a 15-second rest in between:

- Burpees
- Jumping jacks
- Mountain climbers
- Push-ups
- Running in place

Other easy options include going for a small walk around the yard, turning up the music for a quick dance party or standing up for a good stretch. (Bonus: we have a whole post on stretching [here](https://blog.edentalsolutions.com/this-simple-5-minute-stretching-routine-will-make-your-day)!) And don’t get discouraged if you can’t achieve a full 20 minutes in one day. Any progress is good progress and tomorrow is another day!

 

### All movement counts

Think of all the errands you run during the day. You might not realize it, but all those steps seriously add up! Exercise isn’t an all or nothing thing and even little bursts of movement throughout the day can have a positive impact on your health. All movement counts.

Here are some tips to maximize movement during your day:

- Park further away
- Take the stairs
- Exercise while you watch TV
- Put on some music to make chores a dance party

For more tips on folding more movement into your day, check out this [article](https://blog.edentalsolutions.com/6-simple-ways-to-work-movement-into-your-day).

 

**The bottom line:**  It is definitely possible for busy families to fold physical activity into their days. Just 20 minutes a day for adults and 60 minutes for kids can have a huge impact on overall well-being. Don’t forget that all movement counts and you don’t need expensive equipment to achieve fitness goals. 

### Search for

Search

### Recent Posts

- [5 brushing mistakes you're probably making](https://blog.edentalsolutions.com/5-brushing-mistakes-youre-probably-making)
- [6 Manly tips for men’s health](https://blog.edentalsolutions.com/6-manly-tips-for-mens-health)
- [Kickstart your morning with a 5-step oral care routine](https://blog.edentalsolutions.com/kickstart-your-morning-with-a-5-step-oral-care-routine)
- [5 things to take with you on your summer vacation](https://blog.edentalsolutions.com/5-things-to-take-with-you-on-your-summer-vacation)
- [Root canal or extraction - What’s the difference and why should you care?](https://blog.edentalsolutions.com/root-canal-or-extraction-whats-the-difference-and-why-should-you-care)

### Archives

- [June 2026 (4)](https://blog.edentalsolutions.com/archive/2026/06)
- [May 2026 (4)](https://blog.edentalsolutions.com/archive/2026/05)
- [April 2026 (4)](https://blog.edentalsolutions.com/archive/2026/04)
- [March 2026 (4)](https://blog.edentalsolutions.com/archive/2026/03)
- [February 2026 (4)](https://blog.edentalsolutions.com/archive/2026/02)
- [January 2026 (4)](https://blog.edentalsolutions.com/archive/2026/01)
- [December 2025 (3)](https://blog.edentalsolutions.com/archive/2025/12)
- [November 2025 (4)](https://blog.edentalsolutions.com/archive/2025/11)
- [October 2025 (4)](https://blog.edentalsolutions.com/archive/2025/10)
- [September 2025 (3)](https://blog.edentalsolutions.com/archive/2025/09)
- [August 2025 (4)](https://blog.edentalsolutions.com/archive/2025/08)
- [July 2025 (4)](https://blog.edentalsolutions.com/archive/2025/07)
- [June 2025 (4)](https://blog.edentalsolutions.com/archive/2025/06)
- [May 2025 (4)](https://blog.edentalsolutions.com/archive/2025/05)
- [April 2025 (4)](https://blog.edentalsolutions.com/archive/2025/04)
- [March 2025 (5)](https://blog.edentalsolutions.com/archive/2025/03)
- [February 2025 (4)](https://blog.edentalsolutions.com/archive/2025/02)
- [January 2025 (4)](https://blog.edentalsolutions.com/archive/2025/01)
- [December 2024 (2)](https://blog.edentalsolutions.com/archive/2024/12)
- [November 2024 (3)](https://blog.edentalsolutions.com/archive/2024/11)
- [October 2024 (3)](https://blog.edentalsolutions.com/archive/2024/10)
- [September 2024 (1)](https://blog.edentalsolutions.com/archive/2024/09)
- [August 2024 (1)](https://blog.edentalsolutions.com/archive/2024/08)
- [July 2024 (3)](https://blog.edentalsolutions.com/archive/2024/07)
- [February 2024 (2)](https://blog.edentalsolutions.com/archive/2024/02)
- [January 2024 (2)](https://blog.edentalsolutions.com/archive/2024/01)
- [December 2023 (2)](https://blog.edentalsolutions.com/archive/2023/12)
- [November 2023 (2)](https://blog.edentalsolutions.com/archive/2023/11)
- [October 2023 (2)](https://blog.edentalsolutions.com/archive/2023/10)
- [September 2023 (2)](https://blog.edentalsolutions.com/archive/2023/09)
- [August 2023 (2)](https://blog.edentalsolutions.com/archive/2023/08)
- [July 2023 (2)](https://blog.edentalsolutions.com/archive/2023/07)
- [June 2023 (2)](https://blog.edentalsolutions.com/archive/2023/06)
- [May 2023 (2)](https://blog.edentalsolutions.com/archive/2023/05)
- [April 2023 (1)](https://blog.edentalsolutions.com/archive/2023/04)
- [March 2023 (2)](https://blog.edentalsolutions.com/archive/2023/03)
- [January 2023 (2)](https://blog.edentalsolutions.com/archive/2023/01)
- [December 2022 (1)](https://blog.edentalsolutions.com/archive/2022/12)
- [November 2022 (2)](https://blog.edentalsolutions.com/archive/2022/11)
- [October 2022 (2)](https://blog.edentalsolutions.com/archive/2022/10)
- [September 2022 (2)](https://blog.edentalsolutions.com/archive/2022/09)
- [August 2022 (2)](https://blog.edentalsolutions.com/archive/2022/08)
- [July 2022 (2)](https://blog.edentalsolutions.com/archive/2022/07)
- [June 2022 (2)](https://blog.edentalsolutions.com/archive/2022/06)
- [May 2022 (2)](https://blog.edentalsolutions.com/archive/2022/05)
- [April 2022 (2)](https://blog.edentalsolutions.com/archive/2022/04)
- [March 2022 (2)](https://blog.edentalsolutions.com/archive/2022/03)
- [February 2022 (1)](https://blog.edentalsolutions.com/archive/2022/02)
- [January 2022 (3)](https://blog.edentalsolutions.com/archive/2022/01)
- [December 2021 (2)](https://blog.edentalsolutions.com/archive/2021/12)
- [November 2021 (2)](https://blog.edentalsolutions.com/archive/2021/11)
- [October 2021 (2)](https://blog.edentalsolutions.com/archive/2021/10)
- [September 2021 (2)](https://blog.edentalsolutions.com/archive/2021/09)
- [August 2021 (2)](https://blog.edentalsolutions.com/archive/2021/08)
- [July 2021 (2)](https://blog.edentalsolutions.com/archive/2021/07)
- [June 2021 (2)](https://blog.edentalsolutions.com/archive/2021/06)
- [May 2021 (1)](https://blog.edentalsolutions.com/archive/2021/05)
- [April 2021 (2)](https://blog.edentalsolutions.com/archive/2021/04)
- [March 2021 (2)](https://blog.edentalsolutions.com/archive/2021/03)
- [February 2021 (2)](https://blog.edentalsolutions.com/archive/2021/02)
- [January 2021 (2)](https://blog.edentalsolutions.com/archive/2021/01)
- [December 2020 (3)](https://blog.edentalsolutions.com/archive/2020/12)
- [November 2020 (2)](https://blog.edentalsolutions.com/archive/2020/11)
- [October 2020 (3)](https://blog.edentalsolutions.com/archive/2020/10)
- [September 2020 (3)](https://blog.edentalsolutions.com/archive/2020/09)
- [August 2020 (2)](https://blog.edentalsolutions.com/archive/2020/08)
- [July 2020 (1)](https://blog.edentalsolutions.com/archive/2020/07)
- [May 2020 (2)](https://blog.edentalsolutions.com/archive/2020/05)
- [February 2020 (10)](https://blog.edentalsolutions.com/archive/2020/02)
- [January 2020 (8)](https://blog.edentalsolutions.com/archive/2020/01)

see all

### Categories

- [dental care costs (7)](https://blog.edentalsolutions.com/topic/dental-care-costs)
- [dental care for adults (24)](https://blog.edentalsolutions.com/topic/dental-care-for-adults)
- [dental care for children (19)](https://blog.edentalsolutions.com/topic/dental-care-for-children)
- [dental care for employees (2)](https://blog.edentalsolutions.com/topic/dental-care-for-employees)
- [dental care for families (26)](https://blog.edentalsolutions.com/topic/dental-care-for-families)
- [dental care for seniors (22)](https://blog.edentalsolutions.com/topic/dental-care-for-seniors)
- [dental care for students (11)](https://blog.edentalsolutions.com/topic/dental-care-for-students)
- [dental care procedures (13)](https://blog.edentalsolutions.com/topic/dental-care-procedures)
- [dental care tips (48)](https://blog.edentalsolutions.com/topic/temp-for-dental-care-tips)
- [dental care trends (12)](https://blog.edentalsolutions.com/topic/dental-care-trends)
- [dental discount plans (11)](https://blog.edentalsolutions.com/topic/dental-discount-plans)
- [dental emergencies (1)](https://blog.edentalsolutions.com/topic/dental-emergencies)
- [dental insurance (11)](https://blog.edentalsolutions.com/topic/dental-insurance)
- [digital hygiene (2)](https://blog.edentalsolutions.com/topic/digital-hygiene)
- [eating well (1)](https://blog.edentalsolutions.com/topic/eating-well)
- [health care costs (4)](https://blog.edentalsolutions.com/topic/health-care-costs)
- [health insurance (1)](https://blog.edentalsolutions.com/topic/health-insurance)
- [mental health (8)](https://blog.edentalsolutions.com/topic/mental-health)
- [money (3)](https://blog.edentalsolutions.com/topic/money)
- [nutrition (2)](https://blog.edentalsolutions.com/topic/nutrition)
- [oral health & diet (5)](https://blog.edentalsolutions.com/topic/oral-health-diet)
- [wellness discount plans (1)](https://blog.edentalsolutions.com/topic/wellness-discount-plans)
- [wellness for adults (54)](https://blog.edentalsolutions.com/topic/wellness-for-adults)
- [wellness for employees (4)](https://blog.edentalsolutions.com/topic/wellness-for-employees)
- [wellness for families (36)](https://blog.edentalsolutions.com/topic/wellness-for-families)
- [wellness for seniors (23)](https://blog.edentalsolutions.com/topic/wellness-for-seniors)
- [wellness services (4)](https://blog.edentalsolutions.com/topic/wellness-services)
- [wellness tips (66)](https://blog.edentalsolutions.com/topic/wellness-tips)
- [wellness trends (8)](https://blog.edentalsolutions.com/topic/wellness-trends)

[see all topics](https://blog.edentalsolutions.com/exercise-tips-for-busy-families#)