I’ll be honest, staying active once you become a parent isn’t always easy. You’re tired, busy, and sometimes just want to sit down with a nice 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 bit of creativity (and flexibility), you can actually 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, going for a walk became one of my favourite daily habits. It wasn’t just about getting fresh air — it was the perfect way to help him nap, especially during those tricky baby months when sleep didn’t always come easy. He’d doze off in the stroller within minutes, and I’d get a bit of peace and gentle movement at the same time.
Honestly, those walks kept me sane. And if you want to turn them into more of a workout, all it takes is picking up the pace or choosing a route with some uphill stretches. It doesn’t have to be fancy — just consistent.
It really helps to have a lightweight stroller — one that’s easy to push, steer, and lift in and out of the car (especially if you’re sleep-deprived and doing it one-handed with a coffee in the other!). The less fuss, the better.
Even now that he’s older, we still go on walks together — just with a lot more questions, detours, and stops to look at bugs. Still counts as movement though!
Water Time: For Them and (Hopefully) You
Some parents swear by baby swimming sessions — not necessarily full-on swimming, but just getting their little one used to the water. Floating with a ring, splashing around, and making it a fun sensory activity. It’s not really about doing lengths at this stage, but more about helping your child feel confident in the water.
And if you can go with a friend or your partner, even better. You might get the chance to do a bit of swimming yourself while someone else takes over for a bit. It doesn’t have to be a full workout — even a few minutes of movement in the water can do wonders, especially if your body’s feeling a bit creaky from the day-to-day parenting routine.
Whether it’s in a pool or in the sea (if you’re lucky enough to live near one), it’s one of those gentle, joint-friendly ways to stay active — and your child will likely love it too.
Balance Bikes = Unexpected Cardio
I didn’t quite realise what I was signing up for when my son started using a balance bike. At first, it was cute and slow — then suddenly, he was flying down the path like a mini rocket. And just like that, I found myself either walking at a much faster pace than usual or flat-out jogging to keep up.
It’s definitely not a calm stroll anymore, but it’s great for getting your steps in (and your heart rate up). The best part? Your child is having the time of their life, and you’re getting sneaky exercise without needing a workout plan.
As they get older and move onto a proper bike, you can start cycling together — though I’ll be honest, at first it’s more about patience than pace. But eventually, it turns into such a lovely way to move more as a family.
Get Your Hands Dirty: Gardening with Kids
Gardening is one of those things I never really thought of as “exercise” — until I realised how sweaty I get just from pulling weeds and digging around in the soil. It’s genuinely physical, especially if you’ve got a bit of space to work with.
Once your child is a bit older (and not trying to eat the compost), it’s actually a brilliant activity to do together. Give them a small spade, some child-friendly gloves, and a job — even something simple like moving small stones or “helping” pull weeds. They feel included, you get things done, and everyone’s out in the fresh air.
You don’t need to grow a veg patch or do anything fancy. Even trimming bushes, clearing cuttings, or just tidying up the garden gives your body a bit of a workout. And when your child’s busy doing their thing, that’s your chance to properly get stuck in.
Play Counts Too (More Than You Think)
Some of the most tiring moments as a parent come from just playing. Running around the garden, playing tick (or tag, depending where you’re from), chasing after a giggling child — it might not feel like structured exercise, but it absolutely gets your body moving.
There are also loads of child-friendly exercise videos on YouTube. You can pop one on and do it together — or let them follow along while you sneak in a few of your own exercises next to them.
My son loves jumping (honestly, he could jump for hours), so sometimes I’ll get him doing little challenges like hopping on one leg while I do squats or jumping jacks. It becomes this shared moment, and it keeps us both active without needing a workout plan.
Basically, if you’re on your feet and moving with your child, it counts. Don’t underestimate how much energy you burn just being in “parent mode.”
Morning Minutes: A Quick Boost Before the Day Starts
Now, I’ll be the first to say — if you’ve had a rough night with a teething baby or you’ve been up five times because your child’s ill, the last thing you want to do is exercise. I’ve had those nights (and mornings) where just making tea feels like a huge achievement.
But on the rare mornings when I do wake up before my son I try to make the most of it.
Instead of scrolling on my phone, I’ll do a quick 5–10 minute workout. Nothing intense — just some squats, lunges, running on the spot, or a few pushups. It’s enough to wake me up and shake off that sluggish, sleep-deprived feeling so I can start the day with a bit more energy.
Movement Doesn’t Have to Be Separate
One of the biggest mindset shifts I’ve had as a parent is realising that staying active doesn’t have to mean carving out dedicated “exercise time.” Sure, that’s great when it happens — but most days, it’s just not realistic.
What is realistic? Making movement part of your everyday life. Walking with the stroller, running after your child on a balance bike, pulling weeds in the garden, or even dancing in the living room — it all adds up.
Some days you’ll be more active, other days less. That’s normal. But the more you look for those small windows of movement, the more it becomes part of your routine without feeling like yet another thing on your to-do list.
At the end of the day, staying active as a parent is about doing what you can, when you can — and being kind to yourself on the days when it just doesn’t happen.
