How mums can fit exercise into real life - even with no time, childcare, or energy

No gym, no childcare, no spare time? Fitness experts share realistic ways mums can move more without the guilt.

A 3-year-old boy having fun with his mother during her sports session in the living room

Published: January 28, 2026 at 4:54 PM

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We all know we need to exercise for good health and longevity, but many mums don’t prioritise their own health.

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The NHS recommends that adults get at least 150 minutes of moderate physical activity a week (this works out at around 20 to 30 minutes a day), which ideally should include strengthening and balancing exercises twice a week.

This is all well and good, but lots of mums don’t have the time, energy, or childcare to exercise.

According to the charity This Girl Can, 58% of new mums and pregnant women say that motherhood/pregnancy has negatively affected their physical activity levels. 46% said that this was because they were too tired from their childcaring responsibilities, 38% said it was because they didn’t have enough time around looking after a newborn, and 21% said this was because they didn’t have the childcare options to take time away from their child.

We’ve collated a manageable list of ways mums can fit exercise around their parenting and childcare responsibilities, with the expert help of Taylor Merritt, a certified pre- and postnatal fitness coach, the founder of Sweaty As a Mother, and a mum of three, and Vern Hill, an ante- and postnatal fitness expert, father of two, and founder of Carifit, a baby-carrier brand.

Research by This Girl Can from 2019 found that almost 70% of mothers think it is important for their children to see them exercising, and mothers have a greater influence on their children’s activity levels than fathers. So, whether it’s your New Year’s Resolution or not, it’s never too late to start a healthy habit — and it will benefit your children as well as you.

“Your health matters right now, not “when things calm down.” You don’t need to earn movement or deserve it—it’s a form of care that supports every other role you play,” Taylor says. “Strong moms aren’t selfish. They’re showing up for themselves and their families in the most powerful way.”

Tips before you start

Try not to compare yourself to others or feel pressure around fitness

Vern stresses that it’s important new mums don’t get caught up in the pressures of marketing and New Years fitness trends.

“The time frame it takes for new mums to get back to their own version of full strength and fitness varies wildly,” he says.

“January fitness marketing doesn’t care how you delivered your baby, it doesn’t care when your baby was born, it doesn’t care what your pelvic floor function is currently, whether you have access to childcare, a gym, family support. It doesn’t care whether you are breastfeeding or not, how your postnatal hormones are faring or whether you are chronically low on sleep,” he says.

What new mums need instead is information from postnatal experts, reasonable expectations around their own personal recovery and goalposts, and to try not to compare their journeys to others, Vern says.

“A set of plans and programs that can meet them where they are with tools that work for them right now” can also help — such as Carifit classes, he says.

Just 10 or 20 minutes a day can help

“Ideally, moms should aim for around 150 minutes of moderate movement per week, which sounds like a lot—but it doesn’t have to be overwhelming. That could look like 20–30 minutes a day, five days a week,” Taylor says. “That said, consistency matters more than perfection. Some weeks it’s five workouts, some weeks it’s two walks and a stretch on the living room floor—and that still counts.”

Besides, a 2023 study published in the journal British Journal of Sports Medicine shows that just 11 minutes of brisk walking could be enough to reduce risks of some health issues, such as cardiovascular disease and some cancers, as well as risks of early death.

Taylor says “even dancing around the kitchen counts,” and that “the best exercise is the one a mom can realistically stick with.”

Pick a time of day that works for you and make it a routine

“Flexibility is key. I encourage moms to manage expectations (not lower them) and widen the definition of success. Short workouts during nap time, early mornings, involving kids, or even breaking movement into 10-minute chunks can be incredibly effective,” Taylor says.

“Planning ahead helps—choosing realistic days and times—and letting go of the “all or nothing” mindset. Movement should fit into family life, not compete with it,” she continues.

This could look like exercising while your family is asleep, meal prepping lunches so you can fit in a workout on your lunch breaks, or having a partner take bed/dinner time on certain days a week so you can exercise.

Taylor says: “Start small and sustainable. Focus on habit over intensity. Schedule workouts like appointments, but allow grace when life gets messy. Track progress beyond the scale—energy, strength, mood, confidence.”

Mother and baby classes

If you can’t find time without your baby to work out, take them with you!

There are plenty of local mum and baby classes that take place across the country with option to use the pram while you exercise or even babywear while exercising.

Group of mothers with their little babies on group exercise class with a instructor. Belgrade, Serbia

Vern says, “This is why Carifit classes were born and why 1000s of mums currently use the Carifit app. Babywearing workouts are low impact, focus on postnatal appropriate movement and all done whilst wearing your baby, so no need for separation anxiety or and childcare costs improving access and adherence and therefore results. The Carifit app starts with medical and physio support as a recovery journey should, then moves in core and Pelvic floor programs before full workouts begin.”

Some gyms also have creches where you can drop your baby off while you work out.

Online workout classes

“Home workouts are one of the most accessible options for moms. Bodyweight strength training, resistance bands, dumbbells, yoga, Pilates, core and pelvic floor work, and even low-impact HIIT can all be done in a small space,” Taylor says.

“There are also fantastic online programmes (like mine!) that are designed specifically for moms, offering guidance, structure, and modifications for different postpartum stages.”

Taylor’s workout programmes are available online. Les Mills, who run classes in leisure centres across the UK, also have online classes you can pay for.

There are plenty of free workout classes on YouTube, many of which you can do with no equipment, such as lockdown-favourite Yoga With Adrienne, OG fitness influencer Blogilates, and Yoginimelbourne, who has some prenatal yoga classes. Make sure to look for instructors’ qualifications!

The NHS also recommends Sport England’s ‘couch to fitness’ nine-week plan which you can follow no matter where you are on your fitness journey.

Home gym equipment

If you can’t get to the gym, bring the gym to your home. You can purchase equipment to replicate all your favourite gym machines and class equipment at home — just make sure you’re following all the instructions to use them correctly.

This is by no means an exhaustive list, but some brands to check out include:

When purchasing home workout equipment, Taylor has some advice: “Simple, versatile equipment goes a long way. Resistance bands, adjustable dumbbells, a supportive sports bra, a quality exercise mat, and a pushchair designed for walking or running are great investments. For postpartum moms, tools that support core and pelvic floor recovery—like guided programmes—are more important than fancy equipment,” she says.

Runs

Running is another free option. If you can’t leave your children at home, try bringing them along and running with a buggy. MadeForMums has a guide on the seven best jogging pushchairs here.

The NHS also recommends Couch to 5K, another nine-week programme that guides you to running around 5km by running three times a week, no matter your starting point.

You can also bring older children along to runs with Junior Parkrun every Sunday.

Walks

“Walking is hugely underrated—especially walking with a pushchair, which builds endurance and mental clarity,” Taylor says.

If running seems a little out of reach right now, the NHS Active 10 app can help you track each minute of walking you do to help you build up fitness.

The National Childbirth Trust also runs ‘walk and talk’ groups so you can combine getting some exercise with social time with other new parents.

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Cycling

Replacing some car trips with cycling can also be a great way to build exercise into your day to day life, without having to carve specific time out to workout. You can cycle with older kids on their own bikes, or buy child seats or trailers to pop on your own bike.

Authors

Serafina Kenny journalist headshot

Serafina KennyDigital Journalist

Serafina Kenny is a Digital Journalist at MadeForMums. She writes news and features and has expertise in health, nutrition, relationships, and history. She has previously written for Business Insider, Women's Health, Stylist, Men's Health US, The i Paper, Dazed, and more. You can contact her with tips and story ideas (or compliments!) at serafina.kenny@immediate.co.uk.

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