How to make exercise stick as a single parent who can't get out to regular exercise

[Fedupwitheveryone]

I work full time, need to leave early most days, and really really struggle to stick to online/self training.

I have very limited time to exercise - but could manage to do before work/lunchtime sessions on days I WFH - but I never follow through with it as i'm not accountable to anyone else (and there is always too much work to catch up on). In the past I have always been most successful with committed exercise outside the house, online training has not worked well for me.

Can anyone in similar boat suggest something that has worked for them? I like habits and tend to be good once I get into a routine, I am just really struggling getting into anything that is sustainable with my schedule :-(

How old is/are your DC/s?
Makes a difference to my answer (or if I have one for that matter). ;)

Yes, age of the DC is relevant here.

Creating a calendar entry with a hyperlink to your intended workout and casting it to the TV works for motivation.

Could you get a mobile PT to come round for lunchtime sessions on a WFH day? I prefer going to the gym but some colleagues have had success with that

I know you've not found online programmes that useful before, but have you tried one with a personal coach & exercise group. Not cheap admittedly, but I'm part of a group that has both in person & online options. You can message the coach at any time, they contact you regularly & can see if you aren't doing the work outs, they also can do the workouts with you over video calls. The group side of it is great for motivation/accountability/sharing tips etc... and the app comes with loads of recipe ideas & all the personal workouts the coach has designed for you.

could you get a treadmill or exercise bike and commit to short regular workouts?

sorry was tied up with hellish work stuff -

DC is 8

I don't have room for an exercise bike etc. used to have a rowing machine in living room but it has just gathered dust

I have been doing in person online video work outs w a trainer - but tbh it just doesn't feel enough as I can't afford to do more than one a week and it's not enough really.

A group could make me accountable - but i'm just not sure how i would find the time to do the workouts - even if I know I will get in trouble for not doing them?!
I have upped my walking a bit and will keep having a think

Does your DC do any activities or clubs that are on a regular basis and you could use that time to do some exercise yourself? If you've already got their activity in the diary then use the time they're otherwise engaged wisely! e.g. go for a jog while they're playing football or at cubs, go in the gym for a quick HIIT or weights session while they're in a swimming lesson.
You could both do parkrun together on Saturday mornings if you've got one nearby.
Do you have a gym near the office that you could go to a class at lunchtime?
I think ultimately though you've just got to be very self-motivated and make exercise part of your daily routine.

thanks NotFastButFurious - i'm afraid he does three sports but all afterschool and already factored in timewise to the days i am in the office. He can't do a weekend sport due to alternate weekends at his dads plus some when they are away.

We have done junior parkrun once and doing again this weekend, but it's only once/fortnight for me at best. Can try to make that a habit but i need something else.
And sadly i don't usually get time for a proper lunchbreak - if i do it's not long enough for a gym session (and am rushed at both ends of hte day) I could do a class on the one weekday he goes to his dad's but haven't found a cost effective option i can join to go only once a week.

I probably need to rejoin classpass to do at least that one session. and find some willpower to do some short workouts at home (Just don't know how to find the extra energy as i'm so tired by the time i get home but i somehow need to get in the habit)

Are there any local independent gyms near you? Not a lone parent but DH is often away so I can take my DC to CrossFit with me as they're allowed to sit in reception with switch or pokemon cards for an hour whilst I'm in class. I can't imagine big chain gym would have this as an option but independents might?

Set yourself 3 days per week, at a set time, and do a youtube work out in your living room.

Example - Monday. Wednesday, Friday 8pm 30 minutes HIIT.

Stay accountable by taking weekly check in photos, weight, measurements (whichever is important to you).

Stick to the days times that you set in the same was as if they were work appointments or medical appointments.

Do junior parkrunnwith himnwhen you have dc, and the adult one without him when you don't? And yes you can walk if 5k is too much to run. (And dc can do 5k too if they want!)

Trying upping your walking to the 10,000 a day, again. Take dc, walk the school run, get him bike/scooter and walk/run alongside.

I use the Samsung app to track my 10k which adds motivation, most phone/tracker brands have the same...

Use the time he is at his dads to bump up exercise.

Walk in lunch break. Micro work outs on small breaks .

Bike ride with your child, park run, if they do swimming lessons, do at the same time.

Get up at 5 am and do an hour online class. I started leaving my DD for 30 mins to run up and down my road when she was 9 at 6am. Started with couch to 5k. Used to do this several times a week and lost 5 stone with my fitness pal.

I am a single parent too- i work fulll time and zero help from father/ family. It can be done- exercise but requires commitment and planning

Wear your exercise clothes on WFH days, with a smarter jumper over if necessary.
Pre make your lunch so it's ready to go and you can grab and eat at your desk afterwards.

Do you have meetings you have to attend but not participate? I have a 2 HR 'fly on the wall' meeting once a week so I use the Jillian Michaels App and personalise low impact workouts (and put it on mute)and have my camera off anyway. I find I listen better and take things in because I'm moving opposed to just being sat listening. Similarly an exercise bike / walking pad and just increase physical activity throughout the day.

Could you do a 15 -20 minute walk at lunchtime. That equates to a mile (approx). Every little bit helps.

Get the free version of Strava (or Nike run) and give yourself a target "mileage" but set it in kilometres (as it's quicker to do more)

Then challenge yourself to run/walk kms a week/month

Strava have various different challenges you can do based on time/distance which can be good

You can either link via a fancy Dan watch or just track on your phone

Then set a calendar appt for a lunchtime walk/run when you WFH

Don't worry about showering afterwards - just fester until the evening

Then you can add in parkruns at the weekends with/without DS

We have done junior parkrun once and doing again this weekend, but it's only once/fortnight for me at best. Can try to make that a habit but i need something else.
That's the thing, you have to make it a habit and we can give you all the ideas under the sun but only you can stop making the excuses and turn them into habits!

Very true! and yes i'm aware. some great ideas, thanks everyone!

so the junior parkrun I can do with him once a fortnight but genuinely forgot about the adult parkrun option I could do on alternate weeks! (it's not in the same place so is not on my radar but it's not far) Will certainly need to build up to 5k but i've done that before so can do again.

I think lunchtime on WFH days is my best shot - the earlier the better, as usually work comes in on a v quick turnaround and I dont' then feel able to take breaks as end of day tends to be the deadline - but if i plan to do a 11/12 early lunch then I will be able to mostly stick to it.

And yes, I think soon I will be able to leave him briefly for short bursts, but not just yet.

I have upped my walking and am logging in fitbit app.

Off to google which online courses I want to choose to go with....

Take your DC to junior park run and jog along with them? Just saw this has been mentioned!

In lockdown I did the C25K. And my then 7/8yo often did it with me.

Highly recommend it. My son thought it was hilarious and too easy (I on the other hand was red and dying!!!)

You could both do the full park run as welll as the junior park run each week (assuming they are on different days like they are here).

Another idea - go swimming together once a week straight after school. Eat a snack on the way. And plan an easy supper ready for when you get back.
You may have to log back into work after 8yo is in bed.