Fitness for Grandparents Doing Childcare: A Simple Plan

Lifting a toddler into a car seat. Getting down on the floor for a jigsaw and back up again. Pushing a swing for twenty minutes, then chasing a scooter down the hill. If you look after your grandchildren, you already know it is a physical job. This guide to fitness for grandparents is about building the strength, balance and stamina to do that job well, and to enjoy it, without ending the day with a sore back.

I coach plenty of people in their 50s, 60s and beyond in Archway and Highgate, and the motivation is often the same: “I want to keep up with the grandchildren.” That is a brilliant goal, because it is specific and it matters.

Check in with your GP first

If you have a health condition such as heart problems, high blood pressure, diabetes, osteoporosis, joint replacements or recent falls, speak to your GP or a physio before starting a new exercise routine. They can tell you what to focus on and what to avoid. The NHS physical activity guidelines for older adults recommend being active every day, doing strength activities on at least two days a week, and including activities to improve balance and flexibility.

Fitness for grandparents: the four skills childcare needs

Looking after children asks for four things from your body. Train each one and the day gets easier.

1. Lifting from low positions

Children are always lower than you: on the floor, in a cot, in a buggy. Learning to lift with your legs and hips protects your back. Practise the hip hinge: stand with feet hip-width apart, soften your knees, push your bottom back and keep your back long, then stand up by squeezing your glutes. Do 10 slow reps holding nothing at first, then a bag of shopping.

For more on this, my post on back pain from lifting kids covers safe lifting in everyday situations.

2. Getting down to the floor and back up

Floor play is one of the best parts of being a grandparent, and getting up can be the hardest part. Practise it on purpose:

• Start next to a sturdy chair or sofa.
• Lower onto one knee, then both knees, then sit to the side.
• Reverse it: onto hands and knees, one foot forward, hand on the chair, push up.
• Do 3 to 5 slow repetitions, once a day.

If you have knee problems, put a cushion under your knees and ask a physio which method suits you.

3. Balance for busy pavements and playgrounds

Kids pull, push and suddenly stop in front of you. Good balance reduces the risk of a fall. The NHS has a set of balance exercises you can do at home. Simple ones to start with, holding onto a worktop:

• Stand on one leg for 10 to 20 seconds each side.
• Heel-to-toe walk along the hallway, 10 steps.
• Sideways walking, 10 steps each way.

My guide to balance exercises for adults has progressions when these feel easy.

4. Stamina for the park

Walking is the foundation. Aim for brisk walks most days, building up gradually. Pushing a buggy uphill, walking to the park instead of driving and walking back from school pick-up all count.

A twice-weekly strength routine (20 to 25 minutes)

Do this on two non-consecutive days a week. Warm up with 3 minutes of marching on the spot and arm circles.

1. Sit to stand from a chair: 2 to 3 sets of 8 to 10. Use your hands at first if needed, then try without.
2. Wall push-up: 2 to 3 sets of 10.
3. Step-ups on the bottom stair, holding the banister: 2 sets of 8 each leg.
4. Bent-over row with a bag or light dumbbell, other hand on a table: 2 sets of 10 each arm.
5. Carry practice: walk 20 steps holding a shopping bag in one hand, standing tall. Swap hands. 2 rounds.
6. Calf raises holding a worktop: 2 sets of 12.

Choose a weight or level where the last two reps feel challenging but your form stays good. If anything causes sharp pain, stop and get it checked.

Strength work also supports your bones. The NHS page on preventing osteoporosis explains how regular weight-bearing and resistance exercise helps. If you already have osteoporosis, your GP or physio can advise on which exercises are suitable for you.

Playground workouts with the grandchildren

You can use childcare time for movement too:

• Walk laps of the playground while they play.
• Do sit-to-stands from the bench while you watch.
• Play “follow the leader”: you march, skip or walk sideways, they copy. Then swap.
• Throw and catch a ball, which is great for balance and coordination for both of you.

Where a bootcamp class fits in

Many grandparents tell me they feel nervous about joining a class with younger parents. In my classes every exercise has an easier and a harder option, the groups are small and the pace is up to you. The SYP Built To Last functional strength class focuses on exactly the skills above: lifting, carrying, getting up and down and moving with confidence. My post on bootcamp for over 50s answers the usual worries.

FAQs

What is the best exercise for grandparents?

A mix of brisk walking, strength exercises twice a week and simple balance work covers most of what childcare needs. Pick activities you enjoy so you keep doing them.

Is it too late to start strength training in my 60s or 70s?

No. Strength can be improved at any age. Start with light, simple exercises, build up slowly and check with your GP first if you have a health condition.

How can I lift my grandchild without hurting my back?

Get close, bend at the hips and knees, keep the child close to your body and stand up using your legs. Avoid twisting while lifting.

How do I get up off the floor more easily?

Practise it every day using a sturdy chair for support, and do sit-to-stand and step-up exercises to build leg strength.

Book your first class

Come and build the strength to keep up with the grandchildren. SYP Bootcamp classes are 45 minutes, max 10 people, £15 a class, indoors in a church hall in Archway N19, and open to all fitness levels. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send you the timetable and answer any questions. If you have an injury or condition and want closer supervision, injury-safe personal training at SYP Fitness may suit you better.

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.