# Getting back on track after years of looking after small children > Start with about 10 minutes of easy activity, such as a gentle walk, and add a little each day. Short bursts count. Guilt about taking the time is common, and seeing activity as something that helps you look after your family can ease it. Plan small, specific sessions to help it last. - Type: Guide - Topic: Pregnancy & Early Parenthood › Active Early Parenthood - Status: test content, not reviewed yet - URL: https://twikka.com/learn/getting-back-on-track-after-years-of-looking-after-small-children - Updated: 2026-10-21 - **Start small:** some activity is better than none, and about 10 minutes of easy movement is a good first step [1][2]. - **Short bursts count:** activity of any length counts towards your weekly total, so you don't need a long free block [1]. - **Guilt is common:** many parents feel it, and linking activity to what you value as a parent can help [3]. - **Plan small:** choosing the days, the time and the activity ahead, and setting a reminder, helps a restart last [4]. ## How do you restart exercise after years of looking after small children? Start small and build up slowly. For all adults, some physical activity is better than none, and you gain health benefits by beginning with small amounts and gradually increasing how often, how hard and how long you are active [1]. - **Begin gently.** Start at a low intensity for about 10 minutes on the first day, such as an easy walk, and progress at a pace that feels safe and manageable [2]. - **Add a little each day.** Time is a good thing to build first, working up towards 30 minutes [2]. - **Under-do it at first.** Be wary of too much, too fast, too soon, and think of it as a long game [2]. - **Fit it around your day.** The WHO removed its old rule that activity must come in bouts of at least 10 minutes, so short bursts count [1]. - **Work towards the weekly target over time.** The WHO recommends at least 150 minutes of moderate-intensity activity a week for adults [5]. Anything below that still helps, and there is no threshold you must pass before benefits begin [6]. > **Try this:** This week, pick one time of day that suits you and take an easy 10-minute walk. Next week, add a few minutes. ## How do you deal with guilt about taking time for yourself? Guilt about time away from your family is common, and it affects fathers as well as mothers. Many parents see their family as the priority and feel guilty taking time to be active [3]. A few ideas can help: - **Link activity to your values.** Think of it as something that helps you care for your family. For example, less stress can help you be a more patient parent [3]. - **Be active with your children, or while they are busy.** Fitting activity in with children, or during their activities, was one of the main things that helped parents [3]. - **Treat it as self-compassion.** Some parents find that putting themselves first sometimes helps them recharge and reset, and shows their children healthy habits [7]. - **Keep it small and realistic.** Short sessions count [1], so you don't need to take big blocks of time away. - **Treat a missed day as a normal part of getting going again,** not a failure. Pick up with a small session when you can. ## How do you rebuild fitness and confidence as a parent? Rebuild gradually, and use a few simple habits that help change last. Programmes for inactive adults tend to produce steady, modest change rather than quick change [4]. - **Make a specific plan.** Decide which days, what time and what activity, and set a reminder [4]. Planning, goal setting and scheduling are also key to keeping activity going for busy working parents [3]. - **Practise and move up in small steps.** Doing the activity regularly builds skill, and raising the effort gradually is linked with programmes that work [4]. Don't jump ahead. - **Choose something you enjoy,** so it's easier to come back to. - **Reward yourself for effort,** not only for results. Rewarding yourself is one of the habits linked with activity continuing [4]. For more on feeling more at ease with getting going, see Twikka's general guide [Building confidence](/learn/building-confidence). ## When to check with a health professional If you're starting exercise after a long break, it's always a good idea to see your doctor first. For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a disability, talk with a health professional or specialist about the type and amount of activity that suits you [1][8]. Build up gradually. The WHO judged that the benefits of activity outweigh the harms, and that risks can be managed by increasing the amount and intensity slowly [1]. Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe. If you feel sick, sweaty or unwell, have unexplained discomfort, or have breathlessness or dizziness that doesn't settle during or after activity, don't just ease off. Use the emergency advice above, or see a doctor if it is mild and passing. A sore muscle or joint, or soreness a day or two later, is the time to ease off, and to see a doctor or other health professional if it persists or gets worse. If you are pregnant or have recently had a baby, bleeding, fluid leaking, regular painful contractions, the baby moving less, calf pain or swelling, or a bad headache or changes in vision need the midwife, doctor or maternity unit straight away. If you have thoughts of self-harm, contact a local crisis line (findahelpline.com lists free services in every country), with your local emergency number. If guilt or low mood comes with feeling unable to cope, talk to your doctor or a mental health service. ## Quick answers ### How much exercise do I need each week? The WHO recommends at least 150 minutes of moderate-intensity activity a week for adults. Another guideline for healthy adults gives at least 75 minutes of vigorous activity, or a mix of the two, as an alternative. Treat these as a direction, not an entry requirement: anything less still helps, and you can build towards them gradually. ### Do short walks really count? Yes. Activity of any length counts towards your weekly total. The WHO dropped its old rule that activity had to come in bouts of at least 10 minutes. A few short walks spread through the day add up, which can suit days that are full of other people's needs. ### How do I stop myself doing too much too soon? Keep early sessions easier than you think you need to. Doing slightly too little is better than too much, too fast. Begin with about 10 minutes at a low intensity, add a little each day, and be prepared to 'under do it' at first. Think of it as a long game. ### What if I've tried before and stopped? Stopping and starting again is a normal part of getting going. If you miss a day or a week, treat it as part of the process, not a failure, and pick up again with a small, easy session. Planning your days and times ahead and setting a reminder can make restarting easier. ## Sources 1. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 2. Get Active Victoria. Into Exercise (Getting back into exercise). https://www.getactive.vic.gov.au/wp-content/uploads/2025/12/Getting-Back-into-Exercise.pdf 3. Mailey EL et al. (2014). Physical activity barriers and facilitators among working mothers and fathers. BMC Public Health, 14, 657. https://doi.org/10.1186/1471-2458-14-657 4. Howlett N et al. (2019). Are physical activity interventions for healthy inactive adults effective in promoting behavior change and maintenance, and which behavior change techniques are effective? A systematic review and meta-analysis. Translational Behavioral Medicine. https://doi.org/10.1093/tbm/iby010 5. World Health Organization (2024). Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity 6. U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans, 2nd edition. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf 7. Get Active Victoria (2023). Finding time to be active. https://www.getactive.vic.gov.au/resources/finding-time-to-be-active/ 8. Garber CE et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e318213fefb --- Source: Twikka (https://twikka.com/learn/getting-back-on-track-after-years-of-looking-after-small-children). General information about physical activity, not medical advice.