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Staying in Shape as a Single Parent

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How to Find the Time, Energy & Money?

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As a parent, it’s common to think there’s never enough time, but the truth is that we make time for the things we want to make time for. As you’ve probably already learned at this point, intentionality becomes more important after you have children, and even more so, if you’re a single parent. Committing to a regular fitness routine may seem impossible; however, with some planning, drive, and follow-through, staying in shape can become a reality. Here’s some helpful advice and tips for how to make that happen.


There are three ways you can go about scheduling time for fitness. You can work out before your kids get up, after they’re asleep, or during their waking hours. It sounds simple enough, but it definitely requires strategy and commitment on your part. You know your schedule and whether you’re a night owl or an early bird, so choose a time that’s appropriate for you. Should you decide to exercise during the day, try going to a gym that offers childcare. If this isn’t a possibility, don’t let that be an excuse. Exercising at home works, too.


Aside from finding the time to exercise, you’re probably wondering how you’re going to find the energy to make it happen. It really boils down to taking care of yourself. Here are some tips:

  • Get an adequate amount of sleep.
  • Eat the recommended quantities of fruits and veggies.
  • Take vitamins or make sure you’re getting the appropriate amount of nutrition.
  • Drink plenty of water.
  • Ask for help. If it’s too much to juggle all of your tasks as a single parent, learn to lean on others. Your family and friends love you, so let them assist you.
  • Find a buddy or connect with other single parents. Energy is contagious. Having a friend or someone who understands what you’re going through can be an instant mood booster.


Everyone knows gym memberships can be expensive, but staying in shape doesn’t have to cost a lot of money. By utilizing home exercise equipment, you can get a workout that’s just as good, if not better than one you might have at the gym.

If you’re not sure what to purchase first, start with adaptable resistance bands. They’re inexpensive, easy to store, and most importantly, efficient. Quarterback for the New England Patriots, Tom Brady, says using resistance bands with higher reps is 90 percent of his training. While Brady may work out up to three times a day, the fact that most of his exercises are based on resistance bands, says a lot.

You can also get a good workout by exercising with your children. Often older children can do the same movements as adults. This provides the perfect opportunity to bond with your child and focus on fitness as a family.

If you have younger kids, try to make the workout as fun as possible. For example, if you have a baby, play peek-a-boo while you do sit ups. For slightly older kids, trainer and mom, Heidi Powell suggests using a set of cards and assigning an exercise to each suit in the deck. For instance, with hearts, you could do push ups, whereas with diamonds, you would focus on squats. This is only one example, and according to Powell, there are several ideas and style of workout games you can explore.

Whatever your fitness concern may be, it’s possible to stay in shape as a single parent. Not only is it possible—it’s imperative. You can’t take care of your children, if you don’t take care of yourself. Don’t let that happen. Stay in shape for your sake and your children’s sake.

By exercising at least 30 minutes a day you will drastically improve your health and wellness. To help you on your way to a healthier lifestyle, you can opt for Ozone Therapy. Each 30 minutes session is non-invasive, relaxing and can be done in the comfort of your own home with an Ozone Sauna. You can also go for sessions at a clinic near you. Ozone Therapy can help boost the immune system, fight heart disease, lower cholesterol, lower blood pressure, repair muscles, improve blood circulation, fight disease causing cells and kill viruses and bacteria.

Please feel free to contact us for more information regarding Ozone Therapy:


+27 (0)72 422 1967

Louise PyperStaying in Shape as a Single Parent

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