How to incorporate movement into your life as a busy parent

In today’s fast-paced world, staying active can feel like a luxury, especially for us parents. Between work deadlines, family responsibilities, nappy changes, and social commitments, exercise often takes a back seat. But movement doesn’t have to mean hours at the gym. Even small bursts of physical activity throughout your day can boost your energy, improve your mood, and support your overall well-being.

According to the World Health Organization, adults should aim for at least 150 minutes of moderate-intensity physical activity per week [WHO, 2022]. That’s just over 20 minutes a day. With the right mindset and strategies, you can easily fit gentle exercise into your everyday routine, even when life gets hectic.

Why movement matters

Before we dive into the how, let’s talk about the why. Movement is essential not only for physical health, but also for mental wellness.

Physical Benefits:

• Improves heart health
• Supports healthy weight
• Increases energy levels
• Reduces risk of chronic illness

Mental Health Benefits:

• Reduces symptoms of depression and anxiety
• Boosts mood and emotional resilience
• Improves sleep quality
• Enhances focus and memory

A 2021 study published in Frontiers in Psychology found that just 10 minutes of light activity like walking can lead to measurable improvements in mood and alertness [Basso et al., 2021].

Simple ways to add movement to your busy day

You don’t need fancy equipment or a strict workout plan to get moving. Here are practical, no-excuse ideas to help you stay active, even with a packed schedule, whether you’re pregnant, newly postpartum, or managing life with young children.

1. Turn commutes into movement opportunities

If your workplace is within walking or biking distance, try leaving the car at home. If you rely on public transportation, get off one stop early and walk the rest of the way.

Tip: Keep a pair of comfortable shoes with you for quick walks.

2. Take short movement breaks

Set a timer to remind yourself to stand, stretch, or walk every hour. Even 5 minutes of movement can refresh your mind and body.

Try This: Walk during phone calls, do calf raises while brushing your teeth, or stretch between meetings.

3. Use the stairs

Skip the elevator when possible. Taking the stairs builds strength, boosts your heart rate, and takes only seconds.

According to Harvard Health, climbing stairs burns more calories per minute than jogging and helps build leg muscle [Harvard, 2020].

4. Schedule walking meetings

Instead of holding a conference room meeting, consider having a walking meeting. You’ll brainstorm better, get some fresh air, and sneak in extra steps.

Bonus: Walking side by side can lead to more open and creative conversations.

5. Add movement to daily tasks

You can make housework more active by adding intentional movements. Squat while picking up toys, dance while vacuuming, or do lunges while folding laundry.

Tip: Play upbeat music to keep you moving longer.

6. Stretch or exercise while watching TV

TV time doesn’t have to mean total rest. You can do gentle stretches, yoga poses, or bodyweight exercises like squats or planks while watching your favourite show.

Idea: Use commercial breaks as mini-workout intervals.

7. Use apps and trackers

Fitness apps or step counters can motivate you to move more. Set small, realistic goals like 5,000 steps per day, and gradually increase over time.

Research shows that people who use fitness trackers increase their activity by an average of 1,850 steps per day [Bravata et al., JAMA, 2007].

8. Work out in intervals (micro workouts)

Don’t have 30 minutes? No problem. Break your movement into short, high-energy bursts.

Example Routine:

• 5 minutes of brisk walking
• 2 minutes of squats
• 1 minute of jumping jacks
• 2 minutes of stretching

Repeat once or twice throughout your day.

9. Make movement a family activity

Include your kids, partner, or friends in physical activities. Go for a family walk, dance in the living room, or play tag in the backyard.

Bonus: You’ll bond more while setting a great example for younger family members.

10. Start your morning with gentle movement

Waking up 10 minutes earlier to stretch, walk, or do yoga sets a positive tone for your entire day.

Try This: Do a simple sun salutation flow or a 5-minute walk around the block to wake up your body and mind.

Movement mindset: consistency over perfection

You don’t have to run marathons or lift heavy weights to see results. The key is consistency. Small, repeated actions build powerful habits.

Here’s how to keep going:

• Celebrate small wins: Every step counts
• Be kind to yourself: Skipped a day? It’s okay. Start fresh tomorrow
• Make it fun: Dance, hula hoop, skip rope – anything that gets you moving with joy
• Pair movement with routine tasks: Listen to podcasts while walking or do stretches during Zoom meetings

Note for new parents: If you’re pregnant or newly postpartum, always consult with your GP or midwife before beginning any exercise routine. Gentle exercise for busy mums should work with your body, not against it, especially during recovery.

Hydration + movement = better health

Movement and hydration go hand-in-hand. When you move more, your body needs more fluids to support energy, digestion, and temperature regulation.

Tip: Keep a water bottle nearby to sip throughout the day, especially during or after physical activity.

Final thoughts

You don’t need to overhaul your schedule to stay active. By sprinkling movement throughout your day, you’ll support your physical health, boost your mood, and improve your mental well-being.

Movement is not a chore. It’s a gift you give yourself. One stretch, one walk, one deep breath at a time.

References

• World Health Organization. (2022). Physical Activity Factsheet. [https://www.who.int]
• Basso, J. C., & Suzuki, W. A. (2021). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Frontiers in Psychology.
• Bravata, D. M., et al. (2007). Using pedometers to increase physical activity and improve health: A systematic review. JAMA.
• Harvard Health Publishing. (2020). Climbing stairs: A near-perfect exercise. [https://www.health.harvard.edu]

*Collaborative feature post*