How to start exercising again: Dr Preeya’s advice for busy mums

ARTICLE

1 July 2026

3 min read

Whether you’re getting back into exercise after having a baby, recovering from injury, or simply noticing how sedentary life has become – this is your practical guide to moving more. As a GP and a mum, Dr Preeya Alexander has seen firsthand how much movement matters. And she wants to help you get started.

Moving the body has benefits for physical and mental wellbeing and whilst most of us know this, it can be difficult to fit in physical activity when you have a full plate. We often tell ourselves we’ll start on Monday, after the school holidays, once things settle down. But life with young children never really slows down – there’s always something! As a GP and a mum, I’ve sat across many women who feel that they’re not moving enough and struggle to fit it all in. I tell them that any movement yields benefit and starting with slow, achievable goals is a win.

Three-quarters of Australian adults over the age of 15¹ aren’t meeting the national physical activity guidelines – and two in three children aged 2 to 17² aren’t either. So, if you’re in that group right now, you’re in good company. The good news? It’s never too late to start, and small steps genuinely count.

Why a sedentary lifestyle is a serious health risk for women

Being sedentary can contribute to a lot of the symptoms patients often present with. Women come in for something seemingly unrelated – fatigue, sleep issues, mood changes, a routine check-up – and not enough physical activity can be a part of the story for many.

When we spend most of the day sitting or lying down, our bodies aren’t doing much work. Over time, this can increase the risk of chronic conditions, including:

Type 2 diabetes
High blood pressure (hypertension)
Fatty liver disease
Overweight and obesity
Bowel and breast cancer

That last one often surprises people. Physical inactivity is the second biggest cause of cancer in Australia, second only to smoking³.

Movement isn’t just about prevention – it’s often part of treatment plan. For conditions like polyendocrine metabolic ovarian syndrome (PMOS), hypertension, and type 2 diabetes, I often prescribe physical activity alongside other approaches like lifestyle interventions, allied health input or medication.

How physical activity affects mental health

When we talk about the risks of a sedentary lifestyle, the focus tends to be on physical health. But the mental health benefits are just as powerful – and often overlooked.

Studies show that even 15 minutes of running per day, or an hour of walking, can help combat depression⁴. Regular physical activity also helps manage stress and meaningfully improves sleep quality⁵.

What ‘being active’ actually looks like

If you haven’t been active for a while, fitness guidelines can feel overwhelming. Australia’s national physical activity guidelines⁶ recommend that adults aged 18 to 64 should aim for:

2.5 to 5 hours of moderate-intensity activity per week (think: a bit sweaty, slightly short of breath, heart rate elevated), or 75 minutes to 2.5 hours of vigorous activity per week (heart rate up significantly, hard to hold a conversation)

That’s roughly 30 minutes on most days. But here’s what I want you to hold onto: the general rule is the more you move, the more health benefits you reap.

It’s also worth thinking about how your needs change with life stage. As we get older, adding weight-bearing activity for bone health and balance exercises to reduce the risk of falls becomes increasingly important.

How to get back into exercise after a long break

I often get asked this question - whether it’s from a patient who’s in the postpartum phase, recovering from injury, or someone who fell out of the habit during a hard season of life. My answer is always the same: start low and go slow.

You don’t have to do 30 minutes all at once. Three 10-minute movement breaks across the day will get you to your daily target. That might make it more achievable.

Here are some ideas to weave movement into your day:

A 10-minute micro workout when you wake up
A 10-minute walk at lunchtime
A dance party with your kids before school
Jumping on the trampoline with kids
Walking to the shops instead of driving
A YouTube Pilates class on the bedroom floor

The key is to find a form of movement that you enjoy – whether that’s a social sport, a morning walk with a friend, or a home workout. If you enjoy it, you’re more likely to do it!

And for postnatal exercise specifically – please be kind to yourself. Your body has done something extraordinary. Work with your GP or a women’s health physio to find an approach that’s appropriate for where you’re at. There’s no rush and getting it right matters more than getting it done fast.

A simple mindset shift to help you do it for life

One of the biggest barriers to physical activity is the idea that exercise needs to be intense in order to count.

In reality, consistency matters far more than intensity.

Some days, you might do a structured workout. On other days, it could be a short walk, a stretch, or simply moving a bit more than usual.

It all counts!

How to stay active throughout the day

Even if you’re hitting your daily exercise target, it’s worth thinking about the rest of your day. We know that prolonged sitting carries its own health risks, independent of how much you exercise, so try to break up long stretches of sitting wherever you can:

Take phone calls standing or walking
Use a standing desk
Do a few squats or stretches between tasks
Set a timer to stand up every hour

The less sedentary time, the better – these little moments add up more than you’d think.

Be the active role model your kids need

Physical activity isn’t just important for you – it plays a key role in your child’s health too.

Right now, two in three Australian children aren’t getting enough movement.

Children aged 5 to 17 should aim for 60 minutes of moderate to vigorous physical activity each day, including activities like running, jumping, and climbing.

The great thing is that kids often emulate what they see. When you become more active, they may follow.

You could try:

Walking or scooting to school as a family
Cycling to the park and playing together
Planning active weekends like trampolining, sports camps, urban hikes, and beach days
Making movement feel fun, not like a chore

The habits kids pick up in childhood can stay with them for life. By modelling healthy, happy movement, you and your family can reap the rewards of an active lifestyle and avoid the risks of a sedentary one.

Protect what matters most

Getting back into exercise isn’t about doing everything perfectly. It’s about building a routine that supports your energy, your health, and the life you want to live.

When you move more, you’re not just improving your cardiovascular fitness – you’re creating more capacity to keep up with your kids, improve your energy levels, and reduce your risk of many chronic diseases.

Remember, you don’t have to start big!

Dr Preeya Alexander

Dr Preeya Alexander is a general practitioner based in Melbourne and our resident AIA Vitality Expert. She’s passionate about improving health and wellbeing literacy for all Australians. A prominent expert health educator, Preeya has featured across a range of TV, news and digital media, as well as hosting her own podcast, happy to health.

Disclaimer:
Copyright © 2026 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

Footnotes

1 https://www.abs.gov.au/statistics/health/health-conditions-and-risks/physical-activity/2022

2 https://www.health.gov.au/topics/physical-activity-and-exercise/about-physical-activity-and-exercise

3 https://www.cancer.nsw.gov.au/about-cancer/cancer-basics/cancer-risk-factors

4 https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood

5https://www.healthdirect.gov.au/exercise-and-mental-health

6 https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

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