Exercising as a Parent: Why It’s Challenging
Being a parent—especially to young children—presents unique challenges for staying active. Time, energy, and sleep are often limited, and guilt about taking personal time can make exercise feel impossible. Mothers also face physical changes post-pregnancy, including altered pelvic function, core weakness, and shifts in body shape.
As children grow, schedules become packed with school, appointments, and extracurricular activities, further reducing flexible time for self-care. Despite these challenges, keeping your body active is essential—for your health and your family’s well-being.
Why Exercise Matters for Parents
Regular physical activity offers both physical and emotional benefits:
Reduces stress and improves sleep quality
Maintains strength, flexibility, and cardiovascular health
Decreases long-term risk of osteoarthritis, heart disease, osteoporosis, metabolic disorders, and some cancers
Supports family health—active parents model healthy habits and encourage children to be active
Even small amounts of exercise can make a difference, and consistent movement now will pay off as your children grow.
How Much Exercise Do We Need?
According to the World Health Organization (WHO):
At least 2.5 hours per week of moderate physical activity—enough to raise your heart rate and make you slightly breathless
2 sessions of strength training per week—activities that challenge your muscles through pulling, pushing, or lifting
Everyday parenting activities—while physically demanding—usually don’t meet these exercise thresholds. Targeted, structured exercise is necessary to maintain strength, endurance, and overall health.
Tips for Fitting Exercise Into a Busy Parenting Life
Identify Your Barriers: Time, motivation, cost, or guilt? Be specific.
Set Realistic Goals: Write down the types of activity you’d enjoy—walking, swimming, yoga, a fun run, or a sport you love.
Find Creative Solutions: Discuss your goals with your partner, friend, or family. Start small and tackle the easiest challenges first.
Be Flexible: Plans may need adjusting due to illness, school events, or other family commitments—stay consistent but adaptable.
Remember: any movement is better than none. Even a few minutes of activity or short bursts of exercise can help maintain strength and wellbeing.
How Physiotherapy Can Help Parents Stay Active
At Spearwood Physio, we provide tailored support for parents to stay active and healthy:
Personalised Exercise Programs: Safe, progressive routines that match your current fitness and abilities
Injury Rehab & Pain Management: Address old injuries, pain, or weakness that may be holding you back
Problem Solving & Guidance: Practical strategies to work around time, energy, and lifestyle challenges
Encouragement for Busy Parents
It’s okay to change your mind or adjust plans—flexibility is key.
Keep moving, even in small ways, when your children are very young—it will be easier to increase activity as they grow more independent.
Celebrate small wins, and focus on consistent, manageable steps rather than perfection.
Staying active as a parent doesn’t have to be complicated. With the right support and approach, you can maintain strength, reduce stress, and model healthy habits for your family.