I’ll be honest: staying active after becoming a parent isn’t always easy. You’re tired, busy, and sometimes just want to sit down with a cup of tea and breathe.
But movement doesn’t have to mean dragging yourself to the gym or committing to hour-long workouts. With a little creativity and flexibility, you can stay active with your child — and it can be fun for both of you.
One of the easiest ways to move more as a parent
When my son was a baby, daily walks became a lifesaver. It wasn’t just about fresh air — it helped him nap during those tricky months when sleep was rare. He would fall asleep in the stroller within minutes, and I’d get some calm time and gentle movement at the same time.
Those walks kept me sane. If you want to turn them into more of a workout, pick up the pace or choose a route with some hills. It doesn’t have to be fancy — just consistent.
A lightweight stroller helps too — one that’s easy to push, steer, and lift into the car (especially when you’re tired and juggling a coffee!). The less fuss, the better.
Even now that he’s older, we still walk together — with more questions, detours, and stops to look at bugs. It still counts as movement.
Water time: for them and (hopefully) you
Some parents swear by baby swim sessions — not full-on swimming, but getting little ones used to water. Floating with a ring, splashing, and making it a sensory game. It’s more about water confidence than doing laps.
If you can go with a friend or partner, even better. You might get a chance to swim a little while someone else watches the child. It doesn’t have to be a full workout — even a few minutes in the water can help if your body feels stiff from parenting.
Pool or sea, it’s a gentle, joint-friendly way to move, and kids usually love it.
Balance bikes = unexpected cardio
I didn’t realise what I was signing up for when my son started using a balance bike. At first it was slow and cute — then suddenly he’d zoom down paths like a rocket. I found myself walking faster or outright jogging to keep up.
It’s not a calm stroll anymore, but it’s great for steps and getting your heart rate up. The best part? Your child is having fun and you’re getting sneaky exercise without a plan.
As they move to a proper bike, you can cycle together — at first it’s more about patience than speed, but eventually it becomes a lovely family way to be active.
Get your hands dirty: gardening with kids
I never thought of gardening as exercise until I started sweating from weeding and digging. It’s genuinely physical, especially with some space to work.
Once your child is a bit older (and not eating the compost), it’s a great shared activity. Give them a small spade, child-friendly gloves, and a job — moving stones or “helping” pull weeds. They feel included, you get things done, and everyone’s outside.
You don’t need a big veg patch. Trimming bushes, clearing cuttings, or tidying the garden gives your body a workout. And when your child is busy, that’s your chance to really get stuck in.
Play counts too (more than you think)
Some of the most tiring parenting moments come from just playing. Running around the garden, playing tag, chasing a giggling child — it might not be structured exercise, but it definitely gets you moving.
There are lots of child-friendly exercise videos online. Put one on and do it together — or let them follow along while you sneak in a few moves beside them.
My son loves jumping, so I’ll set little challenges like him hopping on one leg while I do squats or jumping jacks. It becomes a shared moment and keeps us active without a plan.
Basically, if you’re on your feet and moving with your child, it counts. Don’t underestimate how much energy being in “parent mode” burns.
Morning minutes: a quick boost before the day starts
If you’ve had a rough night with a teething baby or a sick child, the last thing you want is exercise. I’ve had those mornings where making tea feels like an achievement.
But on the rare mornings I wake before my son, I make the most of it. Instead of scrolling, I’ll do a quick 5–10 minute routine — squats, lunges, running on the spot, or a few push-ups. It’s enough to wake me up and shake off that sluggish feeling so I can start the day with a bit more energy.
Movement doesn’t have to be separate
One big mindset shift for me was realising that staying active doesn’t mean finding dedicated “exercise time.” That’s great when it happens, but most days it’s not realistic.
What is realistic is making movement part of everyday life. Walking with the stroller, chasing after a balance bike, pulling weeds in the garden, or dancing in the living room — it all adds up.
Some days you’ll be more active, others less. That’s normal. The more you look for small chances to move, the more it becomes part of your routine without feeling like another task.
In the end, staying active as a parent is about doing what you can, when you can — and being kind to yourself on the days it just doesn’t happen.