Exercising as a Parent of Young Kids

Parenting young kids can be an all-consuming experience filled with joy, exhaustion, and an endless to-do list. Between diaper changes, school drop-offs, and bedtime battles, it can feel impossible to carve out time for exercise.

I certainly felt that way… Staying active is not just about personal health. It sets an important example for your children, ensures you have the energy and resilience to keep up with them, and lays the groundwork for them to follow in your footsteps.

My children were never told to exercise with me. They watched me run in the rain, snow, sun, and cold for 2 decades and are now all very active on their own.

Many of us have competing desires. At the same time, we feel the need to be with them and keep them busy all the time, but they need to explore and do things alone. Also, you want to exercise but feel bad not being with them. Try to avoid this. They need to develop the skills to engage with their environment independently… and you “need” the exercise.

Plus, it’s a messy world. They’ll need you around as long as possible—so prioritize your exercise.

Exercise Tips For Parents of Young Children

1. Make Movement a Family Affair

One of the easiest ways to stay active is to involve your kids. Instead of trying to find time away from them, bring them into your workouts. Go for family walks, have dance parties in the living room, or take them to the park and chase them around. These moments keep you active and strengthen your bond with your children.

2. Short and Effective Workouts

Forget the idea that a workout has to be an hour-long gym session. High-intensity interval training (HIIT), bodyweight exercises, or a quick yoga flow can be done in 15–20 minutes. Short bursts of movement throughout the day—squats while cooking, push-ups during playtime, or stretching before bed—add up.

3. Utilize Early Mornings or Late Evenings

Schedule workouts when your kids are asleep or engaged in independent activities. Early mornings before they wake up or evenings after bedtime can be golden opportunities for a quick session. Even 20 minutes of movement can make a difference.

4. Invest in Home Workout Equipment

Have basic fitness equipment at home—like resistance bands, dumbbells, or a yoga mat— this allows you to squeeze in workouts without leaving the house. Online workout programs or apps can guide you through quick, structured sessions tailored for busy parents.

5. Embrace the Imperfect Workout

Some days, your workout may be interrupted by a toddler who needs a snack or a baby who wakes up early from a nap. That’s okay. The key is consistency, not perfection. A few minutes of movement is better than nothing, and every effort counts.

6. Prioritize Active Play

Instead of sitting on the sidelines, get involved in your kids’ activities. Play tag, kick a soccer ball, or join them on the jungle gym. Not only does this keep you moving, but it also encourages a lifelong love of activity in your children. My daughter and I continued to dance in the kitchen as we prepared dinner until she went off to college.

7. Give Yourself Grace

Parenting is demanding, and there will be days when exercise just doesn’t happen. Rather than feeling guilty, focus on making movement a sustainable part of your lifestyle. Some weeks will be more active than others, and that’s completely fine.

Exercising as a parent of young kids requires creativity, flexibility, and patience. The goal is not to achieve perfection but to find ways to integrate movement into your daily life. By doing so, you’ll not only improve your own health but also set a powerful example for your children, teaching them that taking care of one’s body is a priority, even in the busiest seasons of life.