Let’s Take a Walk: Finding Calm as an Autism Parent

Parenting a child on the autism spectrum is a journey filled with love, but also with challenges that can leave us feeling drained, stretched thin, and sometimes completely overwhelmed. Between therapies, school meetings, meltdowns, and everyday life, it’s easy to lose yourself in the role of caregiver. That’s why I want to share something simple, yet life-changing, that has anchored me as both a mother and a coach: walking.

The Reality of Autism Parenting

Many autism parents are carrying an invisible load every day. We juggle IEP meetings, endless paperwork, therapies, evaluations, meltdowns, and the task of explaining our children’s needs to people who don’t always understand.

Some days, just getting up and showing up feels like a miracle.

In coaching parents across the spectrum — from those in despair after a new diagnosis to those celebrating hard-won milestones — I’ve seen one truth: we need practices that help us cope, regulate, and breathe.

For me, that practice has been walking.

Why Walking Works

I’ve always loved walking, but like many parents, I let it slip away once Max was born. At the end of last year, I made walking a daily habit again — at first as part of my fitness goals, but quickly it became so much more.

Walking offers something many of us desperately need: a reset for our nervous systems. Autism parenting often keeps us in hypervigilance mode — constantly scanning, anticipating, advocating, and preventing crises. That kind of stress takes its toll.

Walking helps bring our bodies back to calm. And when our nervous systems are regulated, we naturally become regulation anchors for our children. This isn’t just nice theory; it’s neuroscience. Our calm creates the space for their calm.

Three Types of Walks That Change Everything

Over time, I’ve discovered three different kinds of walking practices that are especially powerful for autism parents. Each one nurtures us in a different way.

1. The Silent Walk

No podcasts, no music, no phone calls — just you and your thoughts. At first, your brain might buzz with to-do lists and worries, but eventually, the waves settle. You reconnect with yourself beyond your role as caregiver. The Silent Walk reminds you who you are and what matters to you.

2. The Friendship Walk

Walking with a friend — in person or even on the phone — opens up deeper connection. I have a walking buddy who’s also an autism mum, and our conversations while walking are richer than any coffee date. There’s something about moving side by side that makes space for honesty, laughter, and healing.

3. The Learning Walk

This is when you combine walking with learning — listening to audiobooks, podcasts, or courses. Movement and fresh air help integrate the information differently. Some of my most powerful parenting insights have landed while walking with earbuds in.

Making Walking Work in Real Life

I know what you might be thinking: “This sounds wonderful, but when am I supposed to fit in a walk? I can barely shower!”

Here are some ways to make it doable:

• Consistency over duration. Even 15 minutes is powerful.
• Get creative with childcare. Trade time with a partner or another parent, or use therapy/school time.
• Walk with your child. Many autistic children love walking outdoors. Max and I often take weekend trail walks, sometimes stopping to kick his rugby ball along the way.

The point isn’t perfection. It’s about creating a small sanctuary of calm in your day.

The Impact Beyond Walking

Walking doesn’t just help in the moment — it transforms how you show up as a parent. Parents I coach often share that after even a few weeks of consistent walking, they feel calmer, more patient, and more present.

One mum told me that after just 10 minutes of walking each morning, she finally felt like she could breathe again. Another dad shared how evening walks helped him leave work stress behind before stepping into his parenting role.

Walking is about more than fitness. It’s about building a foundation of wellbeing so you can keep pouring love, energy, and hope into your family — without running on empty.

A Walking Challenge

Here’s my invitation to you: try a 30-day Walking Challenge. Commit to whatever pace and frequency feels realistic — 15 minutes three times a week, or 30 minutes a day. Experiment with all three types of walks: Silent, Friendship, and Learning.

Notice how they affect your mood, your energy, your patience, and even your creativity in problem-solving. And if you’d like support, I’ve created a private FB group where we can walk this journey together — sharing wins, challenges, and encouragement.

Remember, taking care of yourself is not selfish. Your wellbeing is the foundation of your child’s wellbeing.

We don’t have to wait for meltdowns to stop or systems to change before we experience calm. We can begin right now, step by step. Walking is more than exercise — it’s an anchor, a reset, and a reminder that you are more than just a parent in survival mode.

Your child chose you for a reason. You are exactly who they need. And as you take each step forward — for your health, your peace, and your joy — you’re also creating a more grounded, inspired family life.

So lace up your shoes, take that first step, and see where the path leads.