How To Exercise as a Family (Baby included!)

Trying to keep your health and fitness goals on track while balancing life as a parent can be tough. But it doesn’t have to be!


By making exercise a part of your family time, not only do you keep you health and fitness routine in check, but you’re also spending quality time with your loved ones.


So, how can you exercise as a family when you have a baby to look after? We talked to new Dad and former athlete Matt Fox about he keeps fit and active with a young baby. And he shares his top tips on how to exercise as a family.


Just because you have had a baby doesn’t mean your exercise, health and fitness goals have to go out the window. By making a commitment together as a family to make your health and fitness a priority keeps you committed and accountable.

Understandably with your kids around you your time and attention is limited, but here are my top tips to exercise as a family even with a baby in tow!


Get Outdoors

Get the family together and head outdoors by making it a daily routine to go for a walk as a family. My wife and I will always set aside time to take our 1-year old for a walk and let him run around at the local park. If you want to make it more of a challenge you can put your child in one of those harnesses where they are strapped to you, adding some extra weight to your load! 


Bonus – Why you should exercise outdoors:

Taking your workout outside has additional wellness benefits including; reduced stress, improved mood, increased self-esteem, a greater connection with nature, the ‘feel good factor’ of fresh air, improved community ties, enhanced element of ‘play’ and creativity in your workouts and… <drum roll>… you save money on expensive gym memberships!



Circuit Training

While at the local park we can also get into exercise by doing a circuit.  You can do this by working on time on and time off. On our ‘off time’ or rest break, we take it in turns to watch our son.

If you’re around any good hills or inclines you can also take it in turns to push the pram/stroller up the hill.

An example of what you can do with your child around is;

45 secs of each exercise followed by 45 seconds rest (child watching) before moving onto the next.

  1. run
  2. squats
  3. dips
  4. lunges
  5. push ups
  6. plank



Get The Kids Involved

As members get added to your tribe it can get a little trickier to make you fitness a priority. So why not get the kids involved!

As per survey conducted by The Australian Government in 2014–15, about 1 in 4 (26%) Australian children and adolescents aged 2–17 were overweight or obese.

To help combat these stats, why not encourage a love of exercise from a young age. By simply playing a backyard game of soccer/cricket/footy, taking them down to the beach for a surf or swim or simply playing with them on the monkey bars, you’re not only getting some exercise but you’ll be spending some quality time with them. And you’ll be encouraging good habits of fitness in them from a young age that they can carry with them for life!


What’s your favourite way to exercise with your family? 


When you’re done at the park, how about some family baking time with these yummy cookies or our Frozen Choc Banana Pops? 



For further information on how to get your health & fitness back on track outside of the gym visit Body Weight Built.

Matt founded Body Weight Built, a PT business that specialises in 100% bodyweight online programs that can be done by anyone, anytime, anywhere.

Matt is also a dedicated husband, father and survivor of testicular cancer. With plenty of success stories from his clients, his wife Wilda included – who lost 26kgs in the first 8 months after giving birth while using Matt’s program.

Matt is a big believer in getting people outdoors and away from the gym to train. Since he started training exclusively outdoors 18 months ago, he has experienced great results including an improved physique, less injuries from weight lifting, no joint pain, he is fitter and stronger than ever before, plus it’s time efficient. He also now stresses less about finding a gym to train in while travelling!