10 Daily Exercises for Parent Stress Relief

Daily Exercises for Parent Stress Relief Father and Son Looking at a Pull Up Bar

The stresses of everyday life can overrun anyone, yet a parent even more so because responsibilities of being a parent overtake the responsibilities of that parent to take care of themselves. Self-care and stress management are key to mitigating the anxiety and feelings of being overwhelmed. The less care to the parent, the less of themselves they must give to their children. Here are 10 daily exercises for parent stress relief.

There are some daily exercises for parent stress relief that won't take you out of your day for long and can be fit into your schedule.

There are some daily exercises for parent stress relief that won’t take you out of your day for long and can be fit into your schedule.

Daily Exercises for Parent Stress Relief | Quick List

  1. 10 deep breaths
  2. Run/walk in place for 30 seconds
  3. 10 pushups on the kitchen counter
  4. Stand up straight against a wall for 30 seconds
  5. Hold a wall squat for 30 seconds
  6. Seated lateral flexion
  7. Seated rotation
  8. Cat/Cow
  9. Child?s Pose
  10. Meditation

Daily Exercises for Parent Stress Relief Woman Standing Taking in a Breath

10 Deep Breaths | Approximately 30-45 Seconds

We?ve all heard it – breathe deep, it helps you to relax. Although in the midst of a stressful event or situation, it can be very challenging not to just hyperventilate instead of breathing deeply and slowing down – yet, it DOES work:-) If you are one that finds breathing difficult – use counting the breath to help you focus on breathing itself and say the word ?inhale? as you inhale and ?exhale? as you exhale to focus your attention on the task of breathing. When you can, switch to saying ?1? as you breathe in and then ?exhale? as you breathe out. If 10 breaths prove to be challenging, try 3-5 and work up to 10 over an extended period.

Daily Exercises for Parent Stress Relief Woman Making a Motion as if She is Running in Place

Run/Walk in Place | 30 seconds

This one is for those that need to stay in one place while they do something other than stress! This will help to take care of the excuse that you don?t have the time to walk somewhere – here, you will just walk or jog in place and time yourself for 30 seconds. Try doing this when you feel your stress levels rising and see if a bit of cardio doesn?t help you calm down and take your focus to something else!

Daily Exercises for Parent Stress Relief Woman in a Push Up Position at a Counter Top

10 Pushups at the Kitchen Counter | 10-20 seconds

Great to do throughout the day when you are waiting for the coffee to run through or while something is simmering on the stove. The higher angle of your upper body makes these pushups much more accessible, less stress on the wrists and shoulders; and yet they do the same work as regular pushups – divert your attention from the stress surrounding you AND it works the entire body!

Daily Exercises for Parent Stress Relief Woman Squating Against a Wall

Wall Squat | 30 seconds

Stand with your back facing the wall and feet about a foot distance from the wall, then lean up against the wall and then slide your torso down while bending your knees to bring the hips the level of the knees or just above. Press the back of your head, shoulders, and hips against the wall. You can press the arms into the wall too or move them up and down or out and in at shoulder height. Hold for 30-60 seconds. A great exercise to help with your seated posture, strengthen the legs and butt as well as take your focus away from whatever is making you stressed.

Daily Exercises for Parent Stress Relief Woman Sitting in a Chair Stratching to Her Left

Seated Lateral Flexion | 30-60 Seconds

Sit on a chair with your thighs parallel to the floor and heels under your knees (i.e., if your seat is a padded one and brings you into a lean back position, bring yourself forward to end of the seat to sit up tall and straight. Inhale to sit up tall and straight as if you were against an imaginary wall). Inhale and reach one arm up and over the head, the other towards the floor and then exhale and side bend towards the lowered arm. Keep the sit bone on the lifted arm side reaching towards the chair seat and create a sideways C-shape to one side. Take a few breaths on this side and then repeat on the other side. Repeat 5-10 sets on each side.

Daily Exercises for Parent Stress Relief Woman Sitting in a Chair With Her Arms Straight Out

Seated Rotation | 30-60 Seconds

Sit on a chair with your thighs parallel to the floor and heels under your knees (i.e., if your seat is a padded one and brings you into a lean back position, bring yourself forward to end of the seat to sit up tall and straight. Inhale to sit up tall and straight as if you were against an imaginary wall). Bring the arms out the side at shoulder height, thumbs up, pinkies down, palms forward. Inhale and twist your torso to the right, moving from the ribs; exhale to return to the starting position. Repeat on the other side. Work up to a double ?sniff? inhale breath, with a smooth, long exhalation to return to center. Repeat 5-10 sets on each side.

Daily Exercises for Parent Stress Relief Woman on the Floor in a Cat Pose

Cat/Cow | 30-60 Seconds

Come to the floor and place the knees under the hips and shoulders over the wrists (be sure to leave enough room for your spine to remain long and strong. Begin with Cow by tipping the tailbone and chin upward as the elbows bend slightly and allow the belly to relax towards the floor as the chest lifts upward. Take several breaths in this position and then move to Cat. Curl the tailbone under, arch the back up towards the ceiling, tuck the chin in towards the chest and push through the hands to round the spine and back up to the ceiling. Take several breaths in this position and then move from Cow to Cat, inhaling to Cow and exhaling to Cat. Move through this cycle 5-7 sets, allowing the breath and movement to lubricate the spine and relax the mind.

Daily Exercises for Parent Stress Relief Woman on the Floor in a Child Pose

Child?s Pose | 30-60 Seconds

From all fours position, widen the knees to the sides and bring the big toes to touch behind you. Walk the hands forward to lay the chest between the thighs and if comfortable keep the arms stretched above the head. If the shoulders are feeling too tight and uncomfortable; bend the elbows, place them on the floor under your chest, make fists with the hands and stack one on top of the other and then place the forward on the top fist (otherwise the forward will reach towards the floor and/or rest on the mat or floor itself. This is a wonderful exercise to stretch the hips, knees, tops of the feet, shoulders, and torso all in one! It is also an inversion which will help calm your nervous system and take your mind off your stress or worries.

There are some daily exercises for parent stress relief that won't take you out of your day for long and can be fit into your schedule.

Meditation | Seated or Lying Down | 30-60 Seconds

This one is best lying down, yet if that isn?t an option, seated or even standing works just fine. If the floor is an option, lie on your back with the knees bent, feet flat on the floor, arms beside your hips with the palms facing upward. Take the feet wider than the hips and let the knees fall inward until they rest together – this allows the lower back to rest and relax closer to the floor. Close your eyes, or at least unfocus them and breath and relax for 30-60 seconds. There is no wrong way to meditate – it?s all about letting thoughts flow and choosing not to attach, follow or react to them, instead let them float away like clouds in the sky on a windy day. If you fall asleep, no worries! This means you needed rest and relaxation and it?s your time to release your worries and stress and allow yourself to rejuvenate and relax.

 

Leave a Reply