Finding Time to Workout as a Busy Mom
Exercise and intentionally moving your body plays a big role in living a healthy lifestyle. Besides weight loss, working out can strengthen your immune system, help you achieve better sleep, reduce joint pain, help you breathe better and more!
In the healthiest populations in the world, known as the Blue Zones, the people there naturally incorporate a lot of movement throughout their day which contributes to their long and healthy lives.
But, as a busy mom it can be hard to incorporate intentional movement into your day. Whether you’re a stay at home mom, a working mother or up at nights with the baby it can be hard to fit working out into your schedule.
However, if you are ready to prioritize consistent exercise and would like tips on how to “get moving” here are some ideas I compiled based on conversations with different women as well as my own experience.
Waking up early
Okay, here me out. If you are up at night with the baby or cannot go to sleep at an appropriate hour then this probably won’t work. However, if you can wake up before the rest of your family, getting a workout in can be an amazing start to your day. Moving your body first thing in the morning has so many benefits for your overall health and gives you the best boost of energy. Working out in the early hours of the morning is also so peaceful and a great way to start your day clear headed and focused.
If waking up early intrigues you, you may also want to check out The 5 am club, a book by Robin Sharma on the power of a productive morning routine.
Mommy and me walks
Put the baby for a nap in the stroller and take a brisk walk. (Did you know babies who spend more time outdoors sleep better at night? It's a win win.)
If your toddler doesn’t mind long stretches in the stroller, take walks with them as well.
Pro tip: Find a park/playground an appropriate (walking) distance away from your home so they can run around and play once you arrive.
Don’t forget to bring along water for both you and your child.
If it’s possible; walk your kids to school.
Exercise with the little ones
Encourage your kids to exercise alongside you. Purchase small weights or a child size yoga mat and let them copy your movements.
If you allow screen time, there are some great exercise videos on youtube that children can follow along to.
And my favorite; have dance parties with your kids. Dancing is a form of aerobic exercise that targets many different areas of the body and mind!
Walk to work
One of my clients walks to work every single day. A colleague of hers lives nearby and they make the trek together.
Pro tip: Keep your work shoes at your job so you can wear comfortable shoes/sneakers on the walk.
Working out in the evenings
One of the more common workout habits for busy moms is to exercise in the evening. If that’s the only time you can get in your workout, that’s okay. However, after a long day, finding the energy to get up and move your body can feel too exhausting to even think about.
If you’re serious about evening workouts here are some helpful tips I’ve gathered.
Make the workout as pleasant as possible by doing things you love simultaneously, like listening to your favorite music or catching up on podcasts. Some women, who walk on a treadmill or ride their exercise bikes, say they watch TV.
Making your exercise a form of self care, a time where you can decompress and unwind (yes, unwind! Think yoga, pilates..) can help you stay consistent.
Teamwork makes the dream work
A huge motivator, something to help you stay on track, is to have a workout buddy. Find a friend who’s serious about exercise and keep each other accountable. You can go on walks together, workout over facetime, or simply send each other a post workout selfie.
You don’t need to hit the gym
Finding the time to go to the gym can be very difficult as a busy mom. To get an effective workout you really don’t need much equipment. After figuring out your fitness plan you may want to buy essential gear like sneakers and a yoga mat and if you’re aiming for strength training you may want to get a set of dumbbells.
Finding your why
If you want to consistently prioritize working out it’s crucial to understand your “why.” A lot of people begin to workout because they feel as if it’s what everyone else is doing but once that spark of motivation wears off it can feel tasking.
Understanding why you can benefit from exercising (weight loss, more energy, stronger immune system) can help you stay on track. This may sound unrealistic but after sticking to an everyday fitness routine you may just start to crave working out and enjoy it!
Working with a Health Coach to narrow down a fitness plan that works for you and gives you the most results will help you seamlessly fit working out into your lifestyle, not something you drag yourself to do everyday.
To learn more about personal health coaching click here to book a free initial consultation!
I look forward to hearing from you,
Devorah.