Why Prioritizing Your Health Makes You a Better Parent
Being a parent is one of the most rewarding—and most demanding—roles a person can take on. From sleepless nights and toddler tantrums to endless school pickups and emotional support, the demands on parents are relentless. That’s exactly why taking care of your own physical health isn't selfish—it's essential.
Here’s what the research says about why being physically fit is one of the best things you can do for your children and yourself.
Reason #1: To Maintain the Energy Needed to Be a Good Parent
Being a parent is exhausting. PERIOD. But that doesn’t mean you need to just accept a life of feeling tired and burnt out all the time. This is suboptimal for both you and your children’s quality of life. Being physically and mentally exhausted decreases your emotional willpower, which can lead to resentment and a greater susceptibility to outbursts towards your children during moments where it is important to stay calm and in control.
It may seem counterintuitive at first, but the more regularly you exercise, the more energy and stamina you will have in your daily life. To do this, you must make exercising a non-negotiable necessity. Personally, I recommend you get your exercise either first thing in the morning while the children are still sleeping or while the children are in school. I do not recommend exercising late in the evening or at night. Late night workouts can negatively affect your sleep quality, which is just as important as getting enough exercise (if not even more important!).
By making exercise in your life a necessity (not a luxury), you will be much more capable of maintaining (or even improving) your physical and mental health, which means you will actually have the energy and willpower needed to meet your children’s needs without feeling constantly burnt out.
Reason #2: To Set the Right Example for How to Be Healthy
One of the most effective ways to maintain motivation as you continue your journey towards striving to be the healthiest version of yourself every day is to always think about how important it is for you to see your children grow up with healthy habits.
Children mirror what they see. When you prioritize your health, you teach your kids to value theirs. Physically healthy parents are more likely to engage in active play, cook nutritious meals, and build routines that support the whole family’s wellness. By setting a strong and clear example of what making good choices for your physical and mental health does for you, your children will be much more likely to adopt those same practices.
An article in Frontiers in Psychiatry (2024) reports positive associations between parental physical activity and mental health, as well as between children's physical activity and their mental health. Notably, the study found significant links between fathers' physical activity and sons' mental health, indicating the broader impact of parental health behaviors. In other words, parents that are much more physically active in their daily lives are more effective at maintaining not just their own mental health, but their children’s mental health as well.
The negative impact of poor physical health in fathers is further backed up by research in the American Journal of Lifestyle Medicine (2018) that highlights how fathers often experience a decline in physical activity after becoming parents, which can negatively affect both their own health and their children's well-being. Active fathers are more likely to engage their children in physical activities, promoting healthier lifestyles and strengthening the father-child relationship.
A study in Frontiers in Public Health (2022) also emphasizes that children are more physically active when their parents model active behaviors and participate in activities together. By engaging in physical activities through Family-based interventions that encourage joint play, there is a noticeable reduction in sedentary behaviors and a greater improvement in overall health of the whole family.
Reason #3: To Help Parents Manage Stress More Effectively
Parenting is stressful. But regular exercise gives your body the tools it needs to cope. Studies show that physical activity reduces levels of cortisol (the body’s main stress hormone) and boosts endorphins, which are natural mood elevators (Wang et al., 2022). In other words, working out doesn’t just help your body—it also resets your mind.
Another part of what can make parenthood stressful is lack of good quality sleep (especially during the very earliest stages of their child’s life). Research shows that exercise, especially moderate aerobic activity, can significantly improve sleep quality (Reid et al., 2010). So, even though parents may often feel like the total number of hours of sleep that they are getting at night is lower than ideal, by exercising regularly, they can potentially increase the quality of those hours that they are getting at night. Overall, better quality sleep leads to better mood regulation, decision-making, and patience—skills that every parent needs on a daily basis.
Through better mood regulation, sharper decision-making skills, and greater patience comes greater stress management and resilience in their daily lives as parents. So when a toddler has a meltdown in the grocery store, the parent is more likely to handle it calmly and confidently. This is highly beneficial for not just the parent taking care of the tantruming child, but also for the child themselves since the parent is effectively modeling what calm, mature behavior looks like.
It has even been shown that just short bursts of physical activity can still be highly beneficial. By exercising at a moderate to higher intensity for just a few minutes, parents can successfully reduce symptoms of anxiety, depression, and emotional burnout (Mikkelsen et al., 2017). This is great news because when parents are emotionally balanced, they’re better equipped to provide their children with a calm, nurturing environment—and to model healthy coping strategies.
Final Thought: Self-Care Is Child Care
Taking care of your body isn’t just about managing your weight or looking good in the mirror—it’s about energy, longevity, and emotional presence. When you’re healthy, you show up as the best version of yourself for your children.
So, next time you feel guilty about carving out time for a workout, remember: A healthier you is a better, more resilient, and more joyful parent.
References
Biddle, S. J. H., Garcia Bengoechea, E., & Wiesner, G. (2024). Parental physical activity, parental mental health, and child and adolescent physical activity and mental health: A cross-sectional study. Frontiers in Psychiatry, 15, 1405783. https://doi.org/10.3389/fpsyt.2024.1405783
Devine, S., Lawlis, T., & Carlon, M. (2022). Family-based physical activity: A scoping review. Frontiers in Public Health, 10, 633111. https://doi.org/10.3389/fpubh.2022.633111
Freeman, R., MacDonald, M., & Zullig, K. (2018). The health of dads: The supportive role of fathers in child health. American Journal of Lifestyle Medicine, 13(6), 590–593. https://doi.org/10.1177/1559827618799103
Mikkelsen, K., Stojanovska, L., Polenakovic, M., Bosevski, M., & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106, 48–56. https://doi.org/10.1016/j.maturitas.2017.09.003
Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine, 11(9), 934–940. https://doi.org/10.1016/j.sleep.2010.04.014
Wang, Y., Xu, D., Yan, S., & Liu, Y. (2022). The effects of physical activity on cortisol and sleep: A systematic review. Neuroscience & Biobehavioral Reviews, 137, 104620.https://doi.org/10.1016/j.neubiorev.2022.104620
