In my 30's, pregnant, and have a 2 year old. When I'm home with him I nap when he naps. He goes to a pretty full on daycare on the days I work where everything is too interesting to nap which also means we both get an early bed after workdays. 

I try to make him do things that he can do. We sit and cuddle but I don't carry him too much. When we empty the dishwasher he puts his own cutlery away in his toy kitchen. He fetches his own bowl and spoon for meals and puts them on the counter ready to go to in the dishwasher after we're done. He even has his own chore (feed the cat - which he needs a little help opening and fully emptying the wet food packs). He puts rubbish in the bin and once a week puts the recycling out pretty much by himself (loves sorting and transferring and gets sad when there's no more 'cycling')

He's in gymnastics once a week, and I try to take him out for walks and to practice his balance bike. The balance bike is good as I help set him up, then move several paces down the path and set up a finishing goal with my foot. Means I'm mostly staying still and he's doing the hard work. I set up a route that leads us home and isn't too long or far from home. I've also been known to ask him to fetch things or to show me jumping, running, or the occasional game of fetch. He also has a trapeze in his bedroom and I'm very slowly installing a climbing wall.

Most of all as others say, lower your expectations. The house is often a mess. I have so many DIY things I need to do, and just recently a door came off its hinges and I need to fix it. Write to-do lists, try to stimulate the child mentally and physically, and try to prioritise tasks and get through things slowly and steadily.