8 Ways to Stay Healthy as a Working Parent

Working parents face many challenges. Millennial parents are increasingly facing more pressure and demands, with 64% of working mothers saying they struggle to keep up with the needs of work and childcare during school holidays.

Between work, family, and social obligations, it can be tough to find the time to stay healthy as a parent.

Working parents can find ways to stay healthy as parents and keep their stress levels low in the process. But with a bit of planning, you can fit in healthy habits even with your hectic schedule. Read on for tips on staying healthy as a working parent.

Leave work at work

One of the best ways to make time to stay healthy is to leave work at work.

Don’t bring the stress and worries from the office back home with you. Give yourself enough time to decompress before heading home for the day, especially if your job is stressful. For example, if you have a pile of emails to answer, do them before leaving for the day or tomorrow morning first thing when you arrive. If there are reports to be written or calls to make, do them before or after your workday.

That way, you can put your mind at ease and focus on being a parent in your free time.

Drink water

One of the best ways to stay healthy as a working parent is to drink plenty of water. Studies have shown that drinking water increases mental alertness, decreases fatigue, and improves mood. Staying hydrated will help you make more sense of your busy schedule and keep your energy up.

Many people mistakenly think they need to drink coffee or tea for energy-boosting purposes, but these drinks can actually lead to dehydration in the long run.

If you want to stay healthy as a parent, you must drink enough water throughout the day. Instead of gulping water bottles when you feel thirsty, drink little and often avoid thirst and stay hydrated.

 Ensure you get a good night’s sleep

One of the best ways to stay healthy as a working parent is to get enough sleep. As parents, we often put ourselves last on the priority list. 

It isn’t about quantity, although you should aim for a minimum of 7 hours of sleep per night where possible. It is about the quality of your sleep, and focussing on improving your sleep can be just as beneficial as getting more sleep.

Remove electronics from the bedroom and use supplements to help you create a relaxing environment and get you ready for sleep. Try not to exercise too close to bedtime to avoid being overstimulated and reduce the amount of caffeine you drink later.

Eat a balanced diet.

If you’re a working parent, you will know the challenges of eating well consistently. It can be easy to grab food on the go, eat leftovers from children’s meals, or binge eat later in the day.

Set yourself up for the day by having a nutritious breakfast. Fruit smoothies can be a good option for those short on time, as can making overnight oats the night before.

Planning your meals can allow you to shop for all of the ingredients required or even use meal subscription boxes that include everything you need for healthy, nutritious meals without shopping for them yourself. Slow cookers and multi-cookers can be an excellent investment for busy working parents to make delicious meals easier.

And when the children eat fruit, grab a piece for yourself too. This can help you get more fruit into your diet, such as snacking on nuts or seeds instead of sugary treats.

Plan ahead

Sadly, to keep on top of things as a working parent, you need to be as organised as possible. It might take some hard work initially, but once you get into the habit, you can quickly get into a routine of making sure you are fully prepared for the days or weeks ahead.

From meal prepping to setting out outfits or making a healthy, nutritious snack when travelling. Make lists and set reminders of things you need to do to prepare for them in advance and not be caught unawares.

Set boundaries at work and home

Scheduling healthy habits in your day can be easy if you set boundaries. Working parents should work with their employers to find the best hours for them, but they also need to prioritise their time at home. You may have to say no to some invitations, run errands and make phone calls after work or on the weekends, but it’s worth investing in yourself and your family.

Your child’s teacher might be unaware that you have a large meeting scheduled on the same day as the class field trip, which is unfortunate. In addition, your co-worker is likely clueless that they have arranged the team bonding event for the same evening as a previously scheduled family day out for the following week. 

It is your responsibility to establish boundaries between your work and personal lives.

Get regular medical checkups.

One of the best ways to stay healthy is by getting regular checkups.

It’s essential to have a routine physical exam, including blood work, a chest x-ray, and CBC (complete blood count). Getting these screenings can help you maintain a healthy lifestyle and ensure you don’t have any underlying health issues that could harm your family.

A doctor can also help diagnose any illnesses or diseases common in your family. Sadly, in some cases, medical care can exacerbate the issue and have a detrimental effect on our health. In this instance, working with surgery malpractice lawyers can help you get the support you need.

Ask for help

One of the most important ways parents can stay healthy is by asking for help.

While many people feel they need to soldier on in silence, this can do more harm than good. Ask family or friends for help or use the services of babysitters and childminders to help ease the load somewhat. Whether for help with childcare when at work or to take some time away for yourself, asking for help can be a great way to help you manage as a working parent.