Tips to Help Busy Mums Workout (and Modeling Healthy Habits for their Kids)

As a mum, finding time to maintain a regular fitness routine when you have children to look after can be a challenge – whether it be taking care of a newborn, caring for a toddler, or providing endless lifts for school children.

Many mothers are so busy taking care of their family they neglect their own well-being. But in order to be at your best in every aspect of your life, you need to invest in yourself first. Therefore, it’s important to set aside a slice of time for yourself daily so you can maintain a healthy lifestyle, get those endorphins flowing and understand that working out needn’t be a chore.

What’s more, working out, being out in the nature and leading a healthy lifestyle is also something very important when it comes to the role mothers play in modeling healthy habits for their kids. So, take advantage of some of the daily roles of childcare and turn these situations into an opportunity to exercise!


For mums with a newborn baby or toddler, naptime provides the perfect opportunity for you to fit in a quick workout, whether you’re at home or on the move. Home workouts are a great alternative if you can’t make it to the gym, with a variety of fitness DVDs or online routines available – simply find one which suits your fitness level and that you enjoy. If you prefer planning your own workout, create your own HIIT circuit (high intensity interval training), using weights and dumbbells where you feel comfortable to raise the intensity. HIIT training is an excellent calorie burner and can be squeezed into as much or as little time as you have – perfect for while your child is napping. 


If you’re out and about, going for a fast walk or jog with your child’s pram allows you to fit in a cardio workout while they enjoy their morning or afternoon nap. This helps to strengthen your core and arm muscles whilst you push the pram and allows you to get some fresh air as you exercise. Whether you’re nipping to the shops or taking a stroll around the park, turning your walking routine into a gentle exercise will keep you active.

For strollers fit to suit your morning/afternoon jog, we recommend you check out My Babies Planet; the go to site for parents to chose the most appropriate baby gear. Here, you’ll find the best jogging strollers, baby carriers, travel strollers and more. Run by David Hamburg, father of two, and his girlfriend, the site also hosts brilliant guides for parents.


Whilst your toddler or school child is enjoying their playtime, join in and make this a time for you to be active as well. Whether it being going for a bike ride, playing football or an afternoon at the local playground, keep yourself fit by spending quality time with your children and enjoy the health benefits it has to offer.

Zumba routines are a great way to involve them and they will love dancing around the room with you – not only is it fun but you will also burn fat as you move. Alternatively, why not make working out an educational experience, asking them to count your reps as you do various exercises. This is a great way to maintain a healthy lifestyle whilst spending quality time with your little ones.


It can be difficult to find the motivation to workout on your own, so an easy solution is to buddy up with one of your family members or friends – preferably someone with a child themselves and who has similar fitness goals to you. Plan in play dates, so whilst the children play together safely, you can both fit in a quick exercise routine to help you stay active. If you fancy going outside, take a trip to the local playground or park together. Walking remains a great way to increase cardiovascular fitness, burn calories and strengthen joints, and is easy to fit into your daily routine. 

So there you have it – working out while looking after the kids couldn’t be easier. Just remember to find a fitness routine which is appropriate to your fitness level and not to push yourself to hard. Exercise should be enjoyable, and you have the added bonus of enjoying quality time with your children in the process.

Brenda Kimble

Brenda Kimble is a full-time, stay-at-home mother of 2 daughters and a son, plus their beagle named Duke! She loves blogging, crafting, and spending time with her family.

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