Finding “me time” often feels impossible for busy parents, who are juggling school drop-offs, conference calls, and family dinners. Prioritizing your health isn’t a luxury; it’s required for you to be the parent your kids deserve.
Martial arts training, such as Muay Thai, Boxing, and BJJ help develop fitness, mental clarity, and provide stress relief. With this, training also sets you as a positive role model for your children to also get active.
The Benefits Martial Arts Training Offers Busy Parents
Let’s explore how carving out just a few hours a week to train martial arts can get you fit, keep you sane, and inspire your children to follow your lead.
1) Provides Time-Efficient Exercise
Martial arts classes like Muay Thai, BJJ, Boxing, and Wrestling combine cardio, strength, and intensity, helping you hit Singapore’s fitness guidelines efficiently while making everyday tasks feel easier.
Martial arts workouts are packed with aerobic, anaerobic, and strength training in every class. You’ll swap your regular trudging treadmill routine for exciting pad work drills, partner exercises, and dynamic movements that challenge your heart, lungs, and muscles.
Singapore’s Health Promotion Board (HPB) recommends adults to doing at least 150 to 300 minutes of moderately intense activity (such as brisk walking) or 75 to 150 minutes of vigorous activity per week. They also recommend in engaging muscle-strengthening exercises at least twice a week.
Here’s the good news for busy Singaporeans: Consistently training martial arts at reputable gyms like Evolve MMA is one of the most efficient ways to smash these goals. A single session of Muay Thai, Brazilian Jiu-Jitsu (BJJ), Boxing, or Wrestling can help you achieve both vigorous-intensity cardio and resistance training in one workout. You can burn as many as 1,000 calories for each hour spent training any of these combat styles. Training twice weekly allows you to meet the HPB’s recommendations easily! It’s structured, effective, and far more engaging than mindlessly counting steps on a treadmill.
You’ll notice that everyday tasks like carrying groceries or playing with your kids feel easier, and you might even have more energy while doing them.
2) Keeps You Calm Amid Chaos
Martial arts training lowers stress by reducing cortisol, boosting endorphins, improving sleep, and giving your mind a focused break from daily pressures, helping you stay calm and energized all day.
Juggling work deadlines, homework, and household chores spikes cortisol, your body’s stress hormone. Chronic elevation of cortisol leads to various issues, including anxiety, sleep problems, weight gain, and mood swings.
Regular exercise helps lower cortisol levels and increases the production of endorphins, your body’s natural mood lifters. Lower cortisol levels also mean you get better quality sleep, so you have all the energy you need to tackle any obstacles that come your way during the day.
Learning martial arts techniques gives your mind a break from the stress of work, allowing you to focus on small details and stay present while your instructors guide you through each move. You’ll leave each training session feeling centered, empowering you to handle tantrums or tough meetings with a level head.
Consider training early in the day if your schedule allows, as this allows you to spend the rest of the day with your body and mind in an elevated state.
3) Role Modelling Healthy Habits For The Kids
When parents train, kids follow. Martial arts sets the tone for lifelong fitness, resilience, and healthy habits by leading through action, not just words.
Kids watch everything and often copy more than they listen. Parents who actively engage in physical activity demonstrate to their children that fitness should be a priority. Research indicates that children are more likely to be active themselves when their parents participate in sports or fitness activities.
Imagine your son proudly tying his belt beside you, or your daughter cheering your first successful round of sparring. Those moments do more than burn calories; they teach children the importance of resilience, goal setting, and consistency. You’ll be planting seeds for lifelong habits that guard against childhood obesity, heart disease, and diabetes!
4) Improve Coordination And Confidence
Martial arts sharpens coordination, balance, and reflexes dulled by desk jobs—boosting confidence and helping everyday movements feel smoother and more controlled.
Spending most of your time working desk jobs and using digital devices dulls your natural coordination over time. Martial arts rewires your neuromuscular pathways, improving hand-eye coordination and spatial awareness through drills and sparring.
Studies show that regular martial arts practice significantly improves balance and reaction time, reducing the risk of slips and falls both on and off the mat. Becoming more coordinated carries over to daily life; catching a falling toy, navigating crowded grocery store aisles, or playing catch in the backyard all feel easier as your coordination improves.
Mastering new techniques fuels your confidence: each belt stripe or new combo conquered reaffirms your ability to learn, grow, and overcome challenges.
5) Build Community And Support
Parenthood can often be lonely. Martial arts gyms double as social hubs where you can connect with peers who share your goals. Training partners become accountability buddies, offering encouragement on tough days and celebrating milestones with you.
Having a social network that’s always there for you can reduce stress and provide a sense of belonging that’s crucial for mental well-being.
Training as a group will improve your ability to work within teams. You model empathy and a cooperative spirit for your kids as you offer a hand to lift a sparring partner, reinforcing the message that healthy communities require mutual support.
Time Management: Fit Training Into A Busy Life
Between errands, extracurriculars, and work, finding time for exercise can be highly challenging. Martial arts classes typically run for about 60 minutes, making them an effective and convenient fit between your daily commitments. Most schools offer early morning, lunchtime, and evening sessions to accommodate busy schedules.
Break long workouts into microsessions if needed: warm up and basics one day, striking drills the next, and grappling fundamentals later. You’ll still hit those 150 weekly minutes and muscle-strength targets the HPB recommends without spending your entire weekend in the gym!
How To Get Started?
Thinking about giving martial arts a try? Here are some quick and practical tips to get started:
- Book A Complimentary Class: Many gyms, including Evolve MMA, offer zero-commitment introductory classes to allow you to test the vibe and instructors.
- Gear Up Minimally: Comfortable athletic wear, a water bottle, and a positive attitude are all you need initially.
- Communicate: Discuss your goals, time constraints, and any health concerns with instructors; they’ll tailor drills to keep you safe and progressing.
- Reflect Weekly: Keep a journal of quick notes on your energy levels, mood shifts, and skill gains. Tracking progress cements your motivation and highlights benefits of training you might otherwise overlook.
Ready To Get Fit, Set An Example And Kick Stress To The Curb?
You deserve a fitness routine that leaves you feeling energized, not drained. One that relieves stress rather than adds to it, and a routine that sets a shining example for the people who look up to you most.
Take the first step with a complimentary BJJ, Muay Thai, Boxing, and mixed martial arts class at Evolve MMA. We help you stay fit despite a busy schedule, keep a clear mind under pressure, and teach your kids the value of persistence, one punch, kick, and throw at a time!
Book your complimentary trial class with our World Champions below!
If you have any other questions regarding Evolve MMA and the programs we offer, you can get in touch with our membership executives at the following locations:
Evolve MMA (Orchard Central)
181 Orchard Road
#06-01 Orchard Central
Singapore 238896
Phone: Evolve MMA (KINEX)
11 Tanjong Katong Road
#02-52 KINEX
Singapore 437157
Phone: Evolve MMA (Star Vista)
1 Vista Exchange Green
#02-26A The Star Vista
Singapore 138617
Phone: (65) 6539 9590
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