Becoming a parent often means your time is more limited, and the flexibility you once had for exercise may feel like a thing of the past. However, the idea that parents are too busy to exercise is a common misconception. 

In reality, it's entirely possible to find 10-15 minutes each day for exercise, no matter your circumstances. If you're wondering how to exercise with a toddler at home, or older children, there are plenty of ways to stay fit as a parent without always needing extra time, having to always purchase expensive equipment or even leave the house.  In fact, some options are even free. 

Below, I will cover a variety of ways to exercise as a parent for a range of budgets. Read on for 5 simple ways to stay fit as a parent while juggling your responsibilities.

1. Personal trainer

If you find it challenging to motivate yourself or you're unsure where to start with your fitness journey, hiring a personal trainer could be an excellent solution. A personal trainer provides professional guidance tailored to your specific needs and goals, ensuring you make the most of your limited time.

These days, it's easy to find qualified personal trainers online who offer flexible options to suit busy parents. Many provide remote training sessions through video calls, allowing you to exercise from the comfort of your own home while your toddler naps or plays nearby. This convenience means you don't have to worry about arranging childcare or commuting to a gym.

A personal trainer can create a customised exercise and meal plan that fits seamlessly around your family commitments. They take into account your current fitness level, available time, and any equipment you might have at home. With their support, you can progress safely and effectively, staying accountable and focused on your health objectives.

Moreover, working with a personal trainer can make your workouts more efficient. They can teach you how to perform exercises correctly to maximise results and minimise the risk of injury. This personalised approach helps you build confidence and establish a sustainable fitness routine that works for your lifestyle.

Investing in a personal trainer doesn't have to be expensive either. Many trainers offer various packages and group sessions that can be more affordable. Some even provide access to online communities where you can share experiences and stay motivated alongside other parents pursuing similar fitness goals.

Key Benefits:

• Personalised Guidance: Tailored workout and nutrition plans that cater to your unique needs.
• Flexibility: Schedule sessions at times that suit you, with options for online or in-person training.
• Accountability: Regular check-ins and support to keep you motivated and on track.
• Efficiency: Effective workouts designed to make the best use of your available time.
• Supportive Community: Opportunity to connect with other parents for shared encouragement and tips.

By choosing to work with a personal trainer, you're taking a proactive step towards maintaining your health and well-being, setting a positive example for your children, and finding sustainable ways to stay fit as a parent.

2. Online videos

If getting out of the house to exercise seems impossible, don’t worry—there are plenty of ways to stay fit as a parent from the comfort of your own home. Online exercise videos offer a convenient and flexible solution, allowing you to work out whenever it suits you, without needing much space or equipment.

If you have room to spare, you might consider investing in a treadmill or cross-trainer to create a mini home gym. These machines provide an excellent way to stay active, especially when paired with your favourite workout videos. However, even if space is limited, there's no need to worry. There are countless online exercise videos available that require minimal or no equipment, making them perfect for small living spaces.

When time is tight—and it often is for parents—search for short, effective workouts that fit into your busy schedule. A quick search for "10-minute workout" will yield plenty of options designed to get your heart rate up and your muscles working in a short amount of time. These brief sessions are perfect for sneaking in some exercise while your toddler is occupied with a toy or during a nap.

For parents wondering how to exercise with a toddler at home, consider involving your child in the workout. There are many parent-and-child exercise videos designed to engage both you and your little one, turning fitness into a fun and bonding activity. Alternatively, you can try to fit in a workout before your children wake up or after they’ve gone to bed, ensuring you get some uninterrupted time for yourself.

If you're looking to reduce stress and unwind, yoga videos can be a fantastic option. Yoga not only helps improve flexibility and strength but also promotes relaxation and mindfulness, which can be incredibly beneficial for busy parents. You can even do yoga sitting down at a desk! Whether you have 10 minutes or a full hour, you can find a yoga routine online that suits your needs and helps you reset both mentally and physically.

Key Benefits:

• Convenience: Exercise whenever and wherever it fits into your day, with no need to leave the house.
• Variety: Choose from a vast array of workout styles and durations to keep things interesting.
• Space-Saving: Many videos require little to no equipment, making them ideal for small living areas.
• Family-Friendly: Find videos that allow you to involve your children or work out around their schedule.
• Stress Relief: Incorporate yoga or meditation videos to help manage the stresses of parenthood.

Online exercise videos make it easier than ever to stay fit as a parent, providing you with the tools and flexibility you need to maintain an active lifestyle despite the demands of family life.

3. Exercise with the kids for free (or almost free)

If finding time to exercise alone feels impossible, why not keep fit with your children? Involving them in your fitness routine not only helps you stay active but also sets a positive example, showing them the importance of staying healthy.

If you’re at home with a baby or toddler, a simple yet effective option is to pop them in the pram, lace up your trainers, and go for a power walk around your neighbourhood. This is a great way to get your heart rate up while enjoying some fresh air. You can even turn it into a mini adventure by exploring different routes or visiting a local park.

For parents wondering how to exercise with a toddler at home, consider activities that are both fun and fitness-oriented. For instance, you can have a dance party in your living room, where you and your child dance to their favourite songs. Not only is it a great workout, but it’s also an enjoyable way to bond and burn off some energy.

If you have older children who are content playing at the park, seize the moment to get some exercise yourself. While they’re happily occupied on the swings or climbing frames, take the opportunity to run laps around the park or use any available adult training equipment, such as pull-up bars or balance beams. This way, you’re staying active while keeping an eye on them.

Another fun option is to bring a pair of inline skates to the park. While your children play or ride their bikes, you can glide along the pathways, getting an excellent lower-body workout. Inline skating is a fantastic way to improve balance, coordination, and cardiovascular fitness. Plus, it’s an activity that your older children might enjoy doing alongside you, making it a family-friendly exercise option.

For something a bit more structured, consider trying out padel.  Not sure what this is?  Check out this new padel website to learn more! This fast-growing racket sport is a blend of tennis and squash, offering a full-body workout that’s both challenging and fun. Many padel clubs offer family sessions or beginner lessons, making it a great way for parents to stay active while spending quality time with their older children. While padel isn’t free, it’s a relatively affordable activity that can be enjoyed regularly without the need for costly equipment—just rent a racket and hit the court!

Here are a few more ideas for exercising with your kids:

• Bike Rides: If your children enjoy cycling, join them on your own bike. You can explore local trails or cycle paths together, turning exercise into a family adventure.
• Obstacle Courses: Set up a simple obstacle course in your garden or at the park using cones, ropes, or even chalk lines. Challenge your kids to run, jump, and crawl through the course with you.
• Tag Games: Engage in a game of tag or hide-and-seek. These classic playground games are excellent for getting everyone moving and laughing.
• Skipping Rope: Bring along a skipping rope and see who can do the most jumps. Skipping is a high-intensity workout that’s easy to do anywhere.

Key Benefits:

• Family Bonding: Exercise becomes a shared experience, strengthening your relationship with your children.
• Cost-Free: Many activities, like walking, running, or playing games, require no equipment or membership fees.
• Flexibility: You can exercise at a time and place that suits you and your family.
• Fun and Engaging: Keeps both you and your children entertained while staying active.

By incorporating these activities into your routine, you’re not only finding ways to stay fit as a parent but also teaching your children the value of an active lifestyle in a fun and accessible way.

My blog post 5 Fun Ways to Keep Fit with a Little One is full of ideas of how to stay active with little kids in tow.

4. Join a gym with a crèche

If you’re struggling to find time to exercise without the kids, joining a gym with a crèche could be the perfect solution. Many gyms now offer on-site childcare, giving parents the opportunity to work out kid-free while knowing their little ones are in safe hands.

Start by checking out the gyms in your local area to see if any include a crèche in their membership packages. This setup is ideal for parents because it allows you to focus entirely on your workout, whether it’s a cardio session, weight training, or a relaxing yoga class, while your children enjoy playing and socialising in a supervised environment.

For those who prefer group activities, some gyms offer exercise classes that include children or even babies. These classes are specifically designed for parents, incorporating fun, gentle movements that you can do with your little one by your side. For instance, there are baby yoga classes, parent-and-child fitness sessions, and even postnatal exercise classes tailored to help new mums regain strength and fitness.

In addition to the convenience, having access to a gym with a crèche provides a much-needed mental break. Parenting can be exhausting, and taking some time to focus on your physical health also supports your mental well-being. You can enjoy a stress-relieving workout, confident that your children are nearby and being well cared for.

Here are some additional benefits to consider:

• Structured Routine: Regular gym visits can help establish a consistent workout routine, essential for long-term fitness success.
• Variety of Equipment and Classes: Gyms typically offer a wide range of equipment and classes, from spinning to Pilates, allowing you to mix up your routine and stay motivated.
• Social Interaction: Both you and your children can benefit from social interaction—your kids can play and make new friends in the crèche, while you might meet other like-minded parents in your classes.
• Increased Energy Levels: Regular exercise boosts energy levels, making it easier to keep up with the demands of parenting.

To maximise the benefits, consider looking for gyms that offer flexible membership plans, including options for peak and off-peak hours, depending on when it’s easiest for you to work out. Some gyms might also offer family-friendly amenities, such as swimming pools, where you can enjoy time together after your workout.

By choosing a gym with a crèche, you’re creating a win-win situation: your children get to enjoy playtime and attention, while you get the chance to focus on your health and fitness in peace.

5. Hit the streets

If your partner works long hours or your schedule is packed, hitting the streets for a run can be a fantastic way to stay fit. Running is one of the most accessible forms of exercise, and with a little planning, it can easily fit around your family commitments.

Consider setting your alarm a bit earlier to squeeze in a run before the day gets hectic. Early morning runs not only help you start the day energised but also provide some peaceful, quiet time before the household wakes up. If mornings aren’t your thing, be ready to dash out the door as soon as your partner returns home, taking advantage of those precious moments when someone else can watch the kids.

If you have family or friends who visit regularly, why not use that time to go for a half-hour run? You can even invite them to join you if they’re up for it—it’s a great way to catch up while getting some exercise. Just make sure they don’t mind watching the kids while you’re out!

For parents of younger children, a three-wheeler buggy with chunky wheels is a game-changer. These jogging strollers are designed for stability and ease of movement, making them perfect for running on different terrains. You can bring your toddler along for the ride, turning your run into a fun outdoor adventure for both of you. Jogging with a buggy is also an excellent way to incorporate your child into your fitness routine, especially if you’re wondering how to exercise with a toddler at home.

If your children are older, consider running together. Not only does this provide a healthy outlet for their energy, but it also offers valuable bonding time. Start with short distances and gradually increase as they build their stamina. It’s a wonderful way to instil a love of fitness in your kids from an early age and to explore your local area while running.

Here are a few additional tips for running as a parent:

• Set a Regular Schedule: Consistency is key. Try to establish a routine that works for you, whether it’s early mornings, evenings, or weekends.
• Track Your Progress: Use a fitness app or smartwatch to monitor your runs and track improvements over time. This can be a great motivator to keep going.
• Join a Running Group: If you’re looking for extra motivation, consider joining a local running group or finding a virtual community. Many groups welcome parents and even organise family-friendly runs.
• Mix Up Your Routes: To keep things interesting, explore different running routes in your area. Parks, trails, and even city streets offer diverse scenery and challenges.

Key Benefits:

• Flexibility: Running can be done at almost any time, making it easy to fit into a busy schedule.
• Minimal Equipment Needed: All you need are a good pair of running shoes, and you’re ready to go.
• Family Involvement: Whether jogging with a buggy or running with older kids, it’s an activity that can involve the whole family.
• Mental Clarity: Running is a great way to clear your mind and reduce stress, giving you a break from the demands of parenting.

By making running a regular part of your routine, you’re not only staying fit but also setting a positive example for your children, showing them the importance of prioritising health and well-being.

Final thoughts 

When you begin to explore the various options available to exercise as a parent, you’ll quickly see that there truly is a way to fit something into your daily routine. Whether it’s an early morning run, a quick online workout, or a gym session while the kids are in the crèche, there’s an approach that can work for you.

The key is to find what suits your lifestyle, family needs, and budget. With a bit of creativity and planning, staying fit as a parent doesn’t have to be a challenge—it can become a rewarding part of your routine. So why wait? Start exploring your options and take the first step towards a healthier, more active life today!

Related reads:

• Your ultimate inspirational guide to being truly healthy
• Getting the Kids to Eat Healthier
• Physical education is no longer physical
  

 

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