Exercise for Stress Relief: A Guide for Parents
Breakfast spilled, one shoe missing, a work email pinging at 7:52am and a child who has suddenly decided they hate their coat. By 9am your shoulders are up by your ears and you haven’t even started the day. If that sounds familiar, exercise for stress relief might be the most useful tool you’re not using yet.
I’m not going to pretend a workout makes the stress go away. The bills, the deadlines and the sibling arguments will still be there. But after more than 10 years of training busy parents in North London, I’ve seen how the right kind of movement changes how you handle all of it. Here’s how to use it on purpose.
What exercise can and can’t do for stress
The NHS is refreshingly honest about this. Its 10 stress busters say exercise won’t make your stress disappear, but it can reduce some of the emotional intensity you’re feeling, clear your thoughts and help you deal with problems more calmly.
That’s a realistic goal. Not “zen parent”, just a bit more space between the trigger and your reaction.
If stress is starting to feel unmanageable, affecting your sleep, appetite or how you get through the day, please talk to your GP. You’ll find more on looking after your mind in my post on exercise and mental wellbeing for parents.
Exercise for stress relief: match the move to the moment
Stress doesn’t feel the same every time, so one type of exercise won’t suit every day. I teach parents to ask “what kind of stressed am I?” and pick accordingly.
Wound up and snappy: burn it off
When you feel tense, restless or ready to snap, you often need to work hard for a short time. Try this 12-minute blast in the living room once the kids are in bed or at school:
- 40 seconds bodyweight squats, 20 seconds rest
- 40 seconds fast marching or jogging on the spot, 20 seconds rest
- 40 seconds push-ups (on the knees or against the sofa is fine), 20 seconds rest
- 40 seconds step-ups on the bottom stair, 20 seconds rest
Repeat three times. Keep it hard but controlled. If you have a health condition or any doubts about higher intensity work, check with your GP first.
Overwhelmed and foggy: get outside
When your head is full and you can’t think straight, gentle rhythm and fresh air usually work better than intensity. A 20-minute walk without headphones, on the Parkland Walk or round Waterlow Park, gives your brain room to sort through things. If you have the kids with you, give them a job: count dogs, find five red things.
Tense and achy: slow, steady strength
Stress often lands in the neck, shoulders and jaw. Slow strength moves with controlled breathing help many people feel looser. Try 3 rounds of 10 slow goblet squats holding a bag of rice or a kettlebell, 10 band rows, and a 30-second plank, breathing out steadily on every effort.
Build a “stress buffer” into your week
Using exercise in the moment helps. Doing it regularly helps more, because you’re less on edge to begin with. The NHS guidelines for adults recommend 150 minutes of moderate activity a week, plus strength work on at least 2 days, spread across 4 to 5 days. For a stressed parent, that could look like:
- Two strength sessions of around 45 minutes
- Three or four brisk 20 to 30-minute walks, including the school run if you can walk it
- One “emergency” 12-minute blast saved for the days you need it
If finding the time is the real problem, my guide to finding time to exercise as a busy parent has practical ways to squeeze it in.
The habits that undo the good work
The same NHS page lists some common traps: relying on alcohol, smoking or caffeine to cope. They give short-term relief and tend to make things harder in the long run. Most parents I know aren’t proud of their 9pm habits after a hard day, and that’s fine. Just try swapping one or two evenings a week. A short walk round the block, a hot shower and an early night is a decent trade for a second glass of wine.
The NHS also suggests connecting with people and making time for yourself. Exercise can tick both boxes if you do it with others.
Why training with other parents helps
There’s something about being in a room with other mums and dads who’ve also had a morning that makes you laugh about it rather than stew on it. That’s a big part of why I run SYP Bootcamp as small groups, never more than 10 people. You get 45 minutes where nobody needs anything from you except that you show up and move.
Sessions are indoors in Archway, £15 each, and beginner friendly, with options for every exercise. Check this week’s class times on the SYP Bootcamp booking page.
FAQs
What is the best exercise for stress relief?
The best one is the one you’ll actually do. Brisk walking, strength training and short higher intensity sessions all help different people. Many parents find a mix works best.
How long should I exercise to relieve stress?
Even 10 to 20 minutes can help you feel calmer. Over a week, aiming towards the NHS guideline of 150 minutes of moderate activity plus strength work builds a steadier baseline.
Is it OK to exercise when I’m stressed and tired?
Usually yes, but turn the intensity down. A walk or a light session often helps more than a hard one when you’re running on empty.
Give yourself 45 minutes back
If your week is all other people’s needs, book one hour that’s yours. Book my £15 class or WhatsApp me on 07301 512215 if you’ve got questions. If you and your partner both need a reset, take a look at partner personal training at SYP Fitness, where you train together with a coach.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
