Staying fit as a mum

by Metropol | April 29, 2026 8:33 am

“Motherhood is the ultimate full-body workout,” says yoga and Pilates instructor Natalie Pantos. She reflects on her fitness journey through motherhood and shares advice for mums getting back into movement.

Motherhood demands a level of mental and physical fitness like no other. My children’s needs don’t pause for studio class times – they’re my most unpredictable (and demanding) clients.

For me, keeping fit is not about perfect workouts in expensive studios, training for marathons, or long hikes. It is about all the little moments I sneak into my day. It’s the quick-paced walk through the grocery store, lifting full milk bottles for weights a few times before packing the fridge. Often, it’s a fun, aerobic dance while nobody’s watching (hopefully) as I vacuum the house, headphones on loud. It’s standing on one leg while brushing my teeth. While I’m stacking the dishwasher, I get in a couple of squats, followed by calf raises at the sink, and ballet pliés holding the kitchen counter.

Often, I turn the lounge into my small workout space and in a matter of minutes, I am joined by two curious teenagers, muttering about the pre-football stretches they haven’t done, and challenging me to the latest trending online exercise.

When my sons were little, I had little humans draped over me when I did a yoga bridge, or climbing onto my back, arms wrapped around my waist, during a cat stretch pose. I loved it. Simple stretches at home still feel centering and soothing after a busy day, while dinner is in the oven. Lastly and most importantly, a good laugh goes a long way, and yes, it still counts as core work.

Some days are more structured, others are messier, but it all counts. I move because my body needs me to. I feel stronger, calmer and more like myself. Connecting with myself and my kids through movement and laughter is the best workout of all. Happy Mother’s Day. Keep moving. You’re worth it.

Moving for mums

Here are some real-life tips to add movement to your day…

Redefine what ‘exercise’ looks like: Let go of the idea that fitness only happens in a gym or class. Pushing the pram at pace, carrying toddlers, and doing housework with intention all contribute to strength and stamina.
Use what’s already in your day: Turn everyday moments into movement opportunities, squats while picking up toys, calf raises while washing dishes, or stretching while supervising bath time.
Keep it short and flexible: A consistent 10-minute session can be more realistic (and effective) than waiting for a perfect, uninterrupted hour that may never come.
Involve your children: Let them climb, play, or even join in. It builds connection and normalises movement as part of daily life rather than something separate.
Create a go-to home routine: Have a simple set of exercises or stretches you can fall back on in the lounge. No setup, no pressure, just movement when you can.
Focus on how it feels, not how it looks: Energy, mood, and strength are more meaningful markers than appearance, especially in seasons where sleep and schedules are unpredictable.
Embrace the imperfect days: Some days will be chaotic and unstructured, and that’s okay. Movement doesn’t need to be polished to count.
Prioritise gentle recovery: Stretching, deep breathing, or even lying on the floor for a few minutes can help reset your body after long, demanding days.

Yoga Shmoga 2.0: Join Natalie on Saturday 2 May – 9am at The Great Hall within The Arts Centre Te Matatiki Toi Ora for a wildly unserious yoga class where you flow through poses inspired by real life. Book at artscentre.org.nz.

Source URL: https://metropol.co.nz/staying-fit-as-a-mum/