Training for Grandparenthood: How to Stay Strong, Mobile, and Active for Your Family
We often think of fitness in terms of mirrors and milestones, but at this stage of life, I’ve realized I’m actually training for something much more meaningful: real life.
Whether it’s getting down on the floor to play, lifting a growing toddler, or having the endurance for a week-long family visit, our physical strength directly impacts how present we can be for the people we love. In this episode, I’m sharing why it is never too late to reclaim your mobility and vigor. I’m breaking down the simple, sustainable shifts from "exercise snacks" in your kitchen to the vital role of protein that allow us to stay active, playful, and injury-free.
Beyond the physical, we’re also talking about the "heart work" of this season: learning to set healthy boundaries with our time so we can offer our best selves without burning out. It’s time to stop viewing exercise as a chore and start seeing it as the tool that empowers us to embrace every fleeting moment of this journey.
In this episode, we explore:
Functional Longevity: Moving beyond the "gym rat" mentality to focus on the strength you actually use every day.
The Power of Small Wins: How two-minute "exercise snacks" can transform your stability and core strength.
Fueling for Vitality: Why prioritizing protein is a non-negotiable for maintaining muscle and energy as we age.
The Art of Presence: Navigating family dynamics, protecting your schedule, and making quality time truly count.
Starting Where You Are: A reminder that your body is capable of building strength and resilience at any age.
-
Updated Transcript: Well & Worthy Life with Deanna
Welcome back to Well and Worthy Life. I am standing up today to record this episode because I have been sitting a lot lately. If you don't know this, I just got a new grandson and he is only a few days old. It is so much fun. I've been sitting and holding him and he's teeny tiny right now. He's so tiny, so he's very easy to hold.
I'm not having to do a whole lot right now, but I was thinking about this a couple of weeks ago when I was with my eight-month-old grandson about how we need to train for grandparenting. Yep, we have to train for it. We have to be strong so that we can do all the things that we want to do with our grandchildren.
When I became a grandmother for the first time, I was 54 years old. So I was younger than I am now—quite a bit younger. 54 is a big difference from 60. But to be honest with you, I feel stronger than ever at 60. It is because I have been working out. If you've been following me for a long time, you know that working out is something that I do for me.
I love it. It's not a chore. I think working out is all about finding what works for you and then doing it. For me, I do barre and Pilates, and that really works for me. I'm not a gym rat; I cannot go to the gym. I'm not a cross-trainer; I do not like that. I know for me, that's my best thing.
Then I like to walk. I love to go on walks and I think all of that is really important. Doing the barre along with the Pilates has made me so strong. In fact, it was so funny the other day when I was going to the hospital to see my new grandson, I had on some shorts and I had this woman from across the parking lot yell, "Hey!"
And I was like, "What?" And she said, "What do I need to do to get your legs?" That was the biggest compliment to me, for sure. I really believe that barre was what helped strengthen my legs and help them get leaner and stronger than they've ever been.
I'll be honest with you, I have good genes, so my legs have always been a great thing for me. I am getting older and they don't look as good as they used to, but they are still as strong as ever. My upper body is really strong from doing the barre and the Pilates. Even in barre now, we are using heavier weights in some of the classes, and so it's helped make me strong.
It really came in handy when I was with my eight-month-old grandson because he is over 20 pounds. Just holding him and trying to do something—holding him with my left hand and trying to do something with my right hand—I was like, "Wow." But I could do all of the things with him. I could get down on the floor with him and play, and then hold him and lift him up. My balance is still good.
All of these things, I am stronger than ever, but again, it didn't happen overnight. This has been something I've been working on for a long time, but it made me think of all the other women out there who maybe haven't been working out and doing all the things they need to do. Now they're a grandparent—maybe you've had a full-time job and that has really taken up your time—and now you're like, "Oh my gosh, I can't do all the things I want to be able to do."
It's not too late. I want to emphasize that. You can still build strength. It is harder as we get older, but strength is going to serve you for the rest of your life. You definitely want to get there if you're not there. You can do things in your own house. You can do these "exercise snacks," where you're just taking two minutes. Maybe do a wall squat—you know where you sit on the wall and bend your knees and your back is up against the wall? That will strengthen your legs.
Doing some pushups—if you can't go all the way to the floor, get on a countertop. Work on some bicep curls. Grab some 10-pound weights or whatever you can do and work up from there. It is not too late. Be sure to walk a little bit further. I had a great suggestion on my Instagram: walk by parking a little bit further away. I know if you have a job where you're walking a lot, that's not the problem—it's really your body strength.
It is important to have that strength, and we also have to eat accordingly. Our muscle needs protein. When I'm thinking about my meals, I'm constantly thinking: "What protein am I going to get?" In the morning, it's often Greek yogurt with fruit and maybe a little granola. For lunch, it's maybe a salad with chicken. For dinner, it's salmon and rice and a vegetable like broccoli. It doesn't have to be complicated, but we need to be getting at least 100 grams of protein to help with our strength.
It's really not about weight loss at this point; it's about feeling our best. And when we are strong, we'll be able to do all the things that we want with our grandchildren. To me, at this stage of life, that is the most important thing. I have my granddaughter who is almost seven, and that time has flown by. I didn't even realize how fast that would go.
If you're a new grandparent, I want to encourage you to spend as much time as you can with them, because once they hit school age, they are so busy. My granddaughter is finishing up first grade; next year she'll be going into second grade. I don't know where the time has gone. Now I have this eight-month-old grandson and this time has already flown by. I'm trying to really embrace the time I'm with him.
The time I'm with him is totally different than the time that I'm with my granddaughter and my new grandson because they live here in Birmingham. I will just pop in, go over there, and keep them when needed. When I'm with my grandson that lives further away, I spend more time with him when I'm there. A couple of weeks ago we were at the beach and I was with him for a whole week. You have to have that endurance to really embrace that time.
Whether it's changing diapers, giving bottles, getting down on the floor, or lifting them back up, it's really important for me to be in shape. I want to challenge you to get in shape so that you're able to do all the things that you want to do. Remember, it's not about training for the gym—it's training for real life. Practice getting down on the floor and getting back up. Make sure that you are steady enough. Work on your balance and your mobility, because those twists and turns we make with our grandchildren can really cause injury. You've got to make sure that you are protecting your lower back, your core is engaged, and you are fueling your body.
I also want to give you some little tips that some of my Instagram followers gave. One was: take more pictures. These will be their treasures someday, and they'll be your treasures, too. Grandparenting is so different than parenting in the fact that we really enjoy it. We know that we get them for a little bit of time and then we get to give them back. I tell my children all the time, "I think I'll let you keep your kids because you're a good parent, but be a bad parent and I'm taking those children!"
Luckily I have three wonderful sons and wonderful daughters-in-law that are very good parents. I can enjoy this time of life. Being a mother was one of the best jobs I ever had, and being a grandmother has been amazing because I get to enjoy those little people without the sleepless nights.
Another great point someone brought up: schedule your time. Know how much quality time you can give. I see friends who have a lot of grandchildren all at once, and if they live close, they are always asked to keep them. You’ve got to protect your time, otherwise, you're going to get burnt out. You want to help your children out, but remember to set your boundaries.
I was really glad to have my one granddaughter by herself for six years because I got to really enjoy her without being torn. Now I have my grandson in Seattle, and when I'm with him, I am with him totally. At home, my granddaughter is busy with school, and then I have my new grandson that I'll get to spend quality time with.
For some of you, you may be keeping your grandchildren for a daycare situation. I think that's very admirable, but I do not want to do that myself. I was a stay-at-home mom and I remember that joyful time, but I don't want to keep my grandchildren full-time like that. I want to be able to enjoy them and then give them back to their parents. I don't want to be the one that has to discipline them.
So, protect your time and know how much quality time you can give. Park far away when you go to the store. Stay active and playful. If you can take the stairs rather than the elevator, do it. Whatever you can do to strengthen your body so that you are able to play, travel, and do all the things. It will just enrich your life. I hope you enjoyed this podcast today. If this resonated with you, I hope you'll share it, tag me on social media, and send me what you're doing with your grandchildren. I always love to hear from you.
