Back to School Fitness Tips

Back-to-school season is here, and life for many families can get a bit hectic. Between juggling school and extracurricular drop-offs, helping with homework, and managing your own work and responsibilities, finding time to exercise can feel impossible. However, maintaining an exercise routine is crucial for both physical and mental well-being, especially during stressful times. Here are a few practical tips to help you stay active this school year.

Back to School: CONSISTENCY OVER PERFECTION

It’s easy to get caught up in the idea that exercise has to be a long or intense session at the gym. The reality is, it’s more important to focus on consistency rather than intensity. Even short bursts of activity can add up throughout the day: a lunchtime walk, a quick circuit, or even a few stretches first thing in the morning. Every little bit counts! In fact, a study in 2016 found that a 10-minute workout that included at least one minute at a high intensity can have similar benefits to a longer workout performed at a moderate intensity. This is why our in-home and virtual personal training packages include the option for express workouts. In forty minutes flat, a certified personal trainer can lead you through a warm-up, workout, and cooldown that’s tailored to your unique needs and goals.

CULTIVATE AN ACTIVE LIFESTYLE

“Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer” (Medical News Today, 2022). On top of this, inactivity is associated with mental health issues like anxiety and depression. Over time, lack of movement can also lead to muscle weakness, poor flexibility, and poor posture, increasing your risk of injury and chronic pain.

Look for opportunities to create an active lifestyle by integrating physical activity into your daily schedule. For instance, if you’re driving your kids to school, consider parking a few blocks away and walking the rest of the distance together. If you’re working from home, set a timer to remind yourself to stand up and move around every hour. If you’re a desk worker, consider investing in a stability ball (as a substitute chair) or a standing desk. Even these small changes can make a difference in the long run, and longevity is what our in-home and virtual personal trainers aim to create.

UTILIZE MORNINGS & EVENINGS

If your days are packed tight, consider carving out time for exercise early in the morning or in the evenings after the kids are in bed. A morning workout can set a positive tone for the day, while an evening workout can help you unwind. The activity can make a significant difference in your energy levels and stress management, which in turn will benefit other areas of your life. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa are often in and out of clients’ homes before the sun rises.

MAKE IT FAMILY FRIENDLY

Incorporating your family into your fitness routine can be a fun way to stay active while spending quality time together. Plan weekend hikes, bike rides, or play sports together in the backyard. Even simple activities like walking the dog or playing a game of tag can be a great way to get everyone moving. Plus, it sets a positive example for your children about the importance of staying active. “By doing fitness as a family, parents can also reap the benefits of spending quality time with their children, helping them form healthy habits. Meanwhile, when kids have a role model and learn to integrate physical activity into their lives at a young age, they are more likely to stay active throughout their lives” (Forbes Health, 2023).

BE REALISTIC

Being realistic with workout goals is essential for long-term success. It helps prevent burnout and frustration, which often occurs when expectations are set too high. When your goals are aligned with your current fitness level, schedule, and lifestyle, you’re more likely to stay motivated and committed to your routine. Realistic goals also allow for gradual progress, helping to build confidence and establish healthy habits over time. They also reduce the risk of injury that can result from pushing your body too hard, too soon. Our in-home and virtual personal trainers can help you set attainable goals that create a positive cycle of accomplishment, making it easier to maintain consistency. Start small, and as you get more accustomed to your new routine, you can gradually increase the intensity or duration of your workouts.

HAVE PATIENCE

Finally, remember to be kind to yourself. There will be days when exercise doesn’t happen, and that’s okay. Life gets busy, and it’s important to prioritize your mental and emotional well-being as well. If you miss a workout, don’t beat yourself up—just try to get back on track the next day. The Nielsen Fitness team is happy to accommodate a busy schedule as much as possible, though our number one goal (aside from your health and safety) is to help you remain accountable to yourself. Our in-home and virtual personal trainers can help you craft a smart and realistic exercise routine that supports the busiest of schedules.

FINAL WORDS

Staying active during the back-to-school season may be challenging, but it’s not impossible. Prioritizing movement and cultivating an active lifestyle can keep you moving at all times, and taking care of your physical health will help you better manage the demands of a hectic schedule. If you need help getting started, book your free initial session with our team here.