Yesterday morning, my alarm went off at 5:30 AM for my planned workout. I lay there for exactly 47 seconds thinking of every reason not to get up: Caius had been up twice in the night, I had three client calls scheduled, and honestly, my bed felt like a warm hug I didn’t want to leave.
But I got up anyway. Not because I’m some fitness fanatic, but because I’ve learned that exercise is basically medicine for everything that makes parenting hard.
Exercise is cheaper than therapy (and works faster)
When I’m stressed about work, frustrated with the kids, or just feeling overwhelmed by life, 20 minutes of movement changes everything. It’s not just in my head—exercise literally changes your brain chemistry.
Working out increases your brain’s sensitivity to serotonin and norepinephrine, the chemicals that fight depression and anxiety. It also reduces cortisol, your stress hormone.
One study found that even people with diagnosed depression felt better after just one workout session. Another showed that when regular exercisers stopped for just two weeks, their mood tanked.
As a parent, this is huge. Instead of snapping at Sophie when she leaves her shoes in the middle of the hallway (again), I can handle it with more patience after I’ve moved my body.
It’s not about weight loss (but that happens too)
Most people think exercise is just about burning calories. But it’s really about keeping your metabolism healthy.
When you cut calories without exercising, your metabolic rate slows down. Your body thinks it’s starving and holds onto fat. But when you add regular movement, you keep your metabolism humming.
The bonus? Combining strength training with cardio preserves muscle while you lose fat. This means you get stronger while getting leaner, which is way better than just being “skinny.”
Your future self will thank you
We start losing muscle mass in our 30s. By the time Caius is my age, I want to be able to chase his kids around the yard, not sitting on the sidelines because my back hurts.
Weight-bearing exercise builds bone density now, which prevents fractures later. High-impact activities like running or jumping are especially good for this. (Sorry, but walking on the treadmill while reading Instagram doesn’t count.)
The energy thing is real
This sounds backwards, but burning energy actually gives you more energy. When I skip workouts for a week, I feel sluggish and tired. When I’m consistent, I have more stamina for everything—work, kids, evening activities.
Studies show that exercise is more effective than caffeine for fighting fatigue. It’s especially powerful if you deal with chronic tiredness from stress, poor sleep, or just the general exhaustion of parenthood.
Better sleep, better sex, better everything
Regular exercise improves sleep quality, which improves everything else. When you’re well-rested, you make better food choices, have more patience with your family, and think more clearly.
Exercise also boosts circulation, flexibility, and muscle tone, which directly improves your sex life. Better cardiovascular health means better blood flow everywhere, if you know what I mean.
It prevents the diseases that kill people
Heart disease, diabetes, high blood pressure—these are largely lifestyle diseases. Regular movement is one of the most powerful ways to prevent them.
Even 150 minutes a week (that’s about 20 minutes a day) significantly reduces your risk of chronic disease. It also reduces belly fat, which is linked to inflammation and metabolic problems.
What actually works for busy parents
You don’t need a gym membership or fancy equipment. You need consistency more than intensity.
I do 20-30 minutes most mornings before the kids wake up. Sometimes it’s bodyweight exercises in the garage. Sometimes it’s a quick run around the neighborhood. On really busy days, I take the stairs at work and park far away.
The goal isn’t to become a fitness influencer. It’s to be a healthier, more patient, more energetic version of yourself for your family.
The bottom line
Exercise isn’t vanity. It’s maintenance for your body and brain. When you move regularly, you sleep better, think clearer, stress less, and show up better for the people you love.
And on those mornings when you really don’t want to get up? Do it anyway. You’ve never regretted a workout, but you’ve definitely regretted skipping one.
— Derek
To your health!
Derek Opperman
Chief Wellness Officer at LifeUP
“I help parents reclaim their energy — not just physically, but emotionally too. Because when you feel better, everything in your life lights up: your parenting, your patience, your purpose. My approach is about small changes that ripple out into big transformation.”
