Let’s be real — as a solo parent with a full workday, never-ending to-dos, and kids who seem to have more energy than a double espresso, fitting in any kind of movement can feel impossible.
But after lots of trial and error (and skipped workouts), I’ve found a few ways to actually make it happen — without needing a full hour or a babysitter on standby. Here are 7 ways I fit yoga or fitness into my schedule, even when I’m running on fumes.
1. Micro-Movement Wins Count
I used to think a workout had to be 45+ minutes to “count.” Now? I celebrate 10-minute yoga flows and quick strength circuits like they’re major wins — because they are. I keep a mat rolled out in my living room, so when the kids are playing or watching a show, I can jump into a quick virtual class.
2. Movement Between Meetings
One thing I’ve learned: 15 minutes between meetings is enough to boost energy and clear your head. I use this time for a few sun salutations, a walk around the block, or a quick HIIT burst. It’s like a mental reset button for the day.
3. After-Bedtime Wind-Down Workouts
Once the house is quiet, I often don’t feel like working out — but a slow flow or gentle stretch helps me decompress and sleep better. Think of it as movement as self-care, not one more thing on your list.
4. Schedule It Like a Meeting
If it’s not on my calendar, it might not happen. I block 15–20 minute windows in my planner and treat them like important appointments — because they are. You don’t cancel on your boss, right? Don’t cancel on your body either.
5. Keep a Workout Bag in the Car
On child-free days or work breaks, I love dropping into a studio. I keep leggings, a water bottle, and deodorant in my car so I can sneak in a class without extra planning. (Pro tip: Many studios offer shorter express classes around lunch.)
6. Combine Family Time + Movement
If I can’t get solo workout time, I turn it into a family activity: stretching with my kids, doing a dance session in the living room, or taking them on a nature walk. It’s not perfect, but it keeps us all moving and sets a great example.
7. Lower the Pressure, Not the Standard
Fitness as a solo parent isn’t about perfection. It’s about consistency, flexibility, and grace. Some weeks I only get in two short workouts — and that’s still progress. You don’t have to do it all to do enough.
If you’re a solo parent navigating work, wellness, and parenting — DM me on Instagram or drop a comment on the blog. I’d love to hear how you make movement work in your life.
WellWithSamantha 
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