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Quick workouts can be a game-changer for busy homeschool parents who want to stay active without sacrificing valuable time with their kids. Since there are so many things that go into homeschooling, it is essential to find effective ways to incorporate physical activity into everyday life- and short workouts can fit seamlessly!

In this blog post, we will be discussing the importance of regular physical activity, how to get it into your day and examples of quick workouts to consider.

Physical Activity Declines

As many people get older, physical activity is often something that happens less and less. This decline can be attributed to a variety of factors, including the increased responsibilities that come with adulthood, such as careers, family obligations, and social commitments. These demands can make it difficult to carve out time for regular exercise.

Additionally, as individuals age, they may experience physical limitations or health issues that further inhibit their ability to engage in physical activities. This doesn’t just happen to “old” people as it can also happen to those in their 30s and 40s.

Unfortunately, getting less physical activity leads to negative health effects. The following is a list of them :

• An Increased Risk of Obesity- Even though diet is the most important factor in determining body weight and overall health, it is essential to understand that various other elements play a significant role in contributing to an individual’s likelihood of developing obesity and one of them is physical activity.
• An Increase Risk of Cardiovascular Diseases- Regular physical activity has been shown to help improve cardiovascular health.
• Diabetes- A lack of exercise can significantly increase the risk of developing type 2 diabetes, as physical inactivity leads to weight gain and reduced insulin sensitivity, making it essential to incorporate regular physical activity into daily routines.
• Weakening of Muscles and Bones- When you don’t get regular physical activity, your body can experience a decline in muscle strength and bone density. This reduction in physical strain leads to atrophy in muscles and a higher risk of osteoporosis, ultimately compromising your overall health and mobility.
• Mental Health Decline- There is a strong link between mental health and physical activity. Studies show that a lack of physical activity can cause depression, anxiety, low self-esteem and irritability.

It is essential to recognize these potential consequences, as maintaining an active lifestyle not only enhances physical well-being but also fosters a positive state of mind, ultimately contributing to a better quality of life.

Quick Workouts Are Great!

Now that we have an understanding of how important physical activity is and that it tends to decrease as we age-let’s talk about quick workouts!

Homeschooling parents have a lot on their plates due to having all of the regular responsibilities along with being the sole providers of their children’s education. Because of this, workouts that can be “snuck” into the day are the best bet and quick workouts can do just that.

The term, “quick” means something different to every person but it generally means less than 20 minutes long. With that short of time commitment, they are easier to find time during the day to do. In addition, they have the following specific benefits:

• Mood Improvement and Stress Reduction- A quick workout during the day releases endorphins which might improve one’s mental health even for a little while. This might help parents get through the day easier from a mental standpoint.
• Increased Energy- Even if a person feels physically fatigued, getting a quick burst of exercising in can rev them up and leave them with more energy after they are done.
• Increase in Mental Clarity- Exercising has been shown to help wake up the brain which helps one to think through things better and get more things done.
• Improve Cardiovascular Health- Even quick workouts have been show to improve blood pressure numbers, reduce the risk of heart disease and improve one’s cardiovascular fitness.
• Increasing of Endurance- If the quick workouts are intense enough, a person can have their endurance levels increase faster than doing longer workouts of lesser intensity.
• Increase Calories Burned- Quick, intense workout bursts can burn calories in a shorter amount of time and also provide an after-burn! This can help with the management of one’s weight depending on their diet.
• Sustainability- Workouts that take a short amount of time can be less mentally daunting to people. Because of this, they are more likely to stick to them on a regular basis which contributes to one’s good health.
• Versatility- There are many types of quick workouts one can do and many places they can be done in. A lot of them also do not require expensive gym equipment which makes them even better.

Quick Workout Ideas

Now that we all have an understanding how great quick workouts are for homeschooling parents and for people in general, let’s look at what they can consist of.

The following are just some of the many ideas people can try:

1. 10-Minute Morning Stretch Routine:

• Why it works: Stretching first thing in the morning can energize you and set a positive tone for the day.
• Suggested moves: Include easy-to-follow stretches like shoulder rolls, side stretches, hamstring stretches, and seated forward folds.
• Tips: Focus on flexibility and breathing to reduce stress.

2. Deskercise: 5-Minute Desk Workout:

• Why it works: For homeschool parents who sit a lot, this quick routine can activate muscles without leaving your workspace.
• Suggested moves: Chair squats, seated leg lifts, seated twists, shoulder shrugs, and wrist stretches.
• Tips: Incorporate this whenever you need a break, especially during long lesson sessions.

3. Quick HIIT Routine:

• Why it works: High-Intensity Interval Training (HIIT) gives you a full-body workout in a short amount of time and boosts energy levels.
• Suggested moves: 30 seconds of jumping jacks, squats, high knees, and mountain climbers, followed by 30 seconds rest.
• Tips: You can adjust the intensity to suit your fitness level—just 3-4 rounds can do wonders.
• Video Options: There are so many quick HIIT routines on YouTube. Here is one particularly effective one by Eleni Fit (fitness channel).

4. Family Fitness Break:

• Why it works: Involve your kids in the workout! A fun family activity breaks up the homeschooling routine and keeps everyone active.
• Suggested moves: Partner exercises like wheelbarrow walks, piggyback rides, or a mini dance-off.
• Tips: Make it fun! You can play music or turn it into a “fitness challenge.”

5. 10-Minute Yoga or Pilates Flow:

• Why it works: Yoga helps with flexibility, strength, and mental clarity—perfect for a reset in the middle of a busy homeschooling day. Pilates helps with core strength, improves posture, and provides a balanced workout that complements yoga, making both practices ideal for maintaining physical and mental well-being throughout the day.
• Suggested poses: Downward dog, child’s pose, cat-cow stretch, seated meditation, Pilates 100, Roll-Up and bridges.
• Tips: Focus on your breath to center yourself before diving back into lessons.

In Conclusion

By incorporating short exercises into daily routines, homeschooling parents can improve their overall health, all while maintaining their ability to engage in their children’s educational activities. Additionally, quick workouts can serve as a fun bonding experience when done together with kids, fostering a healthy lifestyle that the whole family can enjoy. With a variety of online resources and apps available, it’s easier than ever to find efficient workout routines that fit seamlessly into a hectic homeschooling schedule.

Are you looking for fun and engaging homeschool curriculum units? Check out the Accessible Pathways store! We are continuously working on interesting units so you are sure to find something your child will like.