Between shuttling kids to school and extracurriculars, tending to chores at home and logging a 40-hour work week, self-care for working parents can feel like an impossible dream. But the effort to prioritize your health is worth it, in more ways than one.

Your risk of developing many common health concerns, including heart disease, cancer, diabetes and even depression, lowers when you take the time to get moving, follow a healthy diet and focus on your mental health.

Rather than thinking of health management as another chore to add to your already full to-do list, consider it a gift to yourself. Every step to support your physical and mental health represents a powerful investment in your long-term well-being. Here’s how to get started:

Integrate Exercise into Your Daily Routine 
For disease prevention and support of overall health, the CDC recommends getting at least 150 minutes of moderate physical activity each week — or, 30 minutes a day, five days a week.

Set aside time each day to get your body moving. Take a walk during your lunch break or while you wait for your kid at soccer practice. Go for a bike ride around the neighborhood. Meet a friend for pickleball or tennis. Or, enjoy a workout at the gym. As the days get cooler and shorter, look for ways to stay active from the comfort of home. Try an app-based, on-demand workout or stream videos with easy-to-follow, guided exercise plans.

Want a way to track your progress? Modern fitness trackers are great health tools for busy parents. Today’s wearable devices monitor much more than just steps. Many also offer valuable feedback on key health metrics like blood pressure, heart and respiratory rates, and overall calories burned.

Adopt More Mindful Eating 
Eating well takes intention. Avoid the mid-week temptation of fast food and highly processed frozen foods by pre-preparing healthy meals. Make weekly dinner prep a weekend family activity and invite your kids to get involved. Let everyone have a voice in choosing meals with their favorite lean proteins, fruits and vegetables.

Outside of mealtime, try to cut down on empty calories. Don’t reach for chips, cookies or other snacks out of boredom, and skip the soft drinks altogether. Instead, pack a nutritious, high-protein snack to bring to work each day, like nuts, Greek yogurt or apple slices topped with peanut butter.

Embrace Self-Care
If you’re looking for tips to manage stress, start by focusing inward. Make a point of integrating a few of your favorite self-care strategies into your weekly routine.

Carve out time for relaxing activities like journaling, listening to music or enjoying a favorite hobby. Do breathing exercises or listen to a calming or inspiring podcast while you drive to or from work each day.

When you take time to rest and regroup with self-care, tackling all the hectic busyness won’t feel quite so overwhelming.