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Parents, Prioritize Your Health at Home

As a stay-at-home or work-from-home parent, it’s easy to be so distracted that you forget to prioritize your well-being. But while juggling a hectic schedule, it’s crucial to care for yourself the way you care for your family. Make time to eat healthily, move your body, and rest.


We’ve all been there—it’s late afternoon and you realize you haven’t eaten all day. But food is fuel for your body and brain and skipping meals can lead to brain fog and tiredness. Even with the busiest schedule, there are ways to incorporate healthy foods into your day.

  • Prep your lunch with your child’s lunch. You won’t forget to make food for your child, so prepare your food simultaneously. Enjoy a meal together if you and your child are home for lunch.
  • Keep grab-and-go snacks in your kitchen. Wash and prep fruit and veggies ahead of time so you can easily take a handful when you need a boost. Other great options include nuts, trail mix, hard-boiled eggs, and cheese sticks.
  • Go for a smoothie. Keep frozen fruit and plain yogurt on hand so you can make an easy, healthy smoothie on busy days.
  • Schedule a daily lunch break. Make sure you leave at least a half hour for yourself to eat a nutritious lunch. Block it out on your work calendar if you need to.
  • Stay hydrated. Keep a large bottle of water nearby; drink and refill it throughout the day.
  • Use SHARE Food Network. Save money on wholesome, nutritious groceries for your family. Through this community-based organization, anyone can save money on healthy food. With a new menu each month and a convenient pick-up location, SHARE helps you spend less time and money at the grocery store.


Whether you have time for a trip to the park or a quick stretching session between Zoom meetings, don’t forget to make movement part of your daily routine.

  • Set an exercise alarm. Do ten push-ups, five minutes of stretching, or another activity that gets you up and moving every hour. You can even choose fun activities—like dancing—where your child can join.
  • Get virtual workouts. YouTube and streaming channels feature a variety of fitness videos.
  • Become a YMCA member. The YMCA of Frederick County has fitness, health, and aquatics programs and much more for all ages. Join a group exercise class, enroll your child in swimming lessons, relieve stress with yoga, or use the fitness center—the options are nearly endless.
  • Focus on fitness with other parents. Meet other local parents in Baker Park for fun fitness activities like Stroller Barre®, family classes, playgroup, and more through Frederick Health partner Fit4Mom.
  • Stretch. Especially if you’re sitting most of the day, standing up and stretching is important. Pay attention to your hands, neck, shoulders, back, and hips.
  • Take a trip to the Story Path. Enjoy a stroll along a path while reading a fun children’s book as you walk.


Getting enough sleep is just one way to feel your best, but let’s face it: a full night’s rest isn’t always in the cards for a busy parent. Still, there are ways to care for your body and mind to prevent exhaustion and burnout.

  • Fight digital eye strain and headaches with the 20-20-20 rule. Your eyes need rest too! Every 20 minutes, look away from your screen for 20+ seconds at something 20+ feet away.
  • Unplug before bed. Don’t look at your phone, computer, or screen at least an hour before bed.
  • Manage stress through self-care. Meditation, yoga, and acupuncture can be incredibly helpful in relieving stress. Activities that bring you joy—such as reading, gardening, making art, or music—are also a form of self-care.
  • Pay attention to your mental health. There is no shame in anxiety, depression, postpartum depression, and other mental health disorders. Talk to your doctor if your mental health is affecting your daily life. They will evaluate your symptoms and recommend treatment that’s right for you.

Be Well

In addition to making time for your health each day, it’s essential to keep up with your well-being on a larger scale, like scheduling your annual exam, taking care of your skin, and knowing your healthcare milestones.

Your health matters. Get healthcare you can trust with Frederick Health.