Stress-Free Fitness: Incorporating Exercise into a Busy Mom’s Routine
Trust me, I get it.
I’m just as busy as you are. And, time is precious to try to get it all done.
As a busy mom, finding time for exercise can seem impossible. It’s the last thing that you want to do, knowing what all else needs to be done. Between work, family responsibilities, and household chores, carving out even a few minutes for fitness can feel like an added burden, or even another chore.
Did you know that staying active is essential for your physical and mental well-being? Did you know that not adding any kind of physical activity is actually more detrimental to your health than ignoring it and thinking “that’s too much and I don’t have time to do anything for me?”
But, if you don’t start taking care of yourself, your body will force that on you, making you start paying attention to what it needs to keep you going at the pace you are! So, with the right approach and mindset, you can begin to easily and seamlessly incorporate exercise into your daily routine without adding stress.
Here are some practical tips to help you add in some movement so you can stay fit and healthy.
1. Start Small
If you’re new to exercising or haven’t been active for a while, start with small, manageable steps. You don’t need to spend hours at the gym to see benefits.
- Short Workouts: Aim for 10-15 minute workouts. High-intensity interval training (HIIT) or bodyweight exercises can be very effective in short bursts.
- Daily Movement: Incorporate more movement into your daily routine. Take the stairs instead of the elevator, walk or bike for short errands, and play actively with your kids.
- Find What You Like: Exercise doesn’t have to be a chore. Find something fun, like a dance class or other group fitness, meet up with friends for an evening walk, or enjoy experimenting with new things. Pickleball, anyone?
2. Make Use of Your Time
Finding hidden opportunities throughout your day can help you fit in exercise without setting aside a large chunk of time.
- Morning Routine: Start your day with a quick workout. It can be as simple as stretching or a short yoga session to energize you for the day ahead.
- Break Time: Use work breaks to move. A brisk walk or some desk exercises can boost your energy levels and productivity. Or, when the kids are napping or reading or having some down time. Quick bursts of exercise can give you energy and patience for whatever comes next in the day.
- Evening Wind-Down: Incorporate light exercises like stretching or yoga into your evening routine to relax and improve sleep quality.
3. Involve Your Kids
Combining family time with exercise can be fun and beneficial for everyone. Here are a few ideas:
- Outdoor Activities: Go for family hikes, bike rides, or play sports together.
- Home Workouts: Do workout videos together. There are many family-friendly exercise programs available online.
- Active Games: Play games that involve physical activity, like tag, hide and seek, or dance-offs.
4. Create a Flexible Schedule
Flexibility is key when balancing exercise with a busy lifestyle. Plan your workouts around your schedule, not the other way around.
- Plan Ahead: Look at your weekly schedule and identify pockets of time when you can fit in exercise. My personal favorite – when I drop the kids off at their sports practice, I stay and walk around the field or up and down the street, where they are. They are getting exercise, so can I!
- Mix it Up: Keep things interesting by varying your workouts. Alternate between cardio, strength training, and flexibility exercises to avoid monotony and target different muscle groups.
- Stay Adaptable: Life is unpredictable. If you miss a planned workout, don’t stress. Just find another time to move, even if it’s just for a few minutes.
5. Use Technology
Technology can be a great ally in your fitness journey. Here’s how to leverage it:
- Fitness Apps: Use apps to guide your workouts, track progress, and stay motivated. Many apps offer short, effective routines designed for busy schedules. And, join the online challenges! Nothing gets you motivated like competing against others or getting inspired by each other!
- Online Classes: Take advantage of online workout classes. There are countless options available, from yoga to HIIT, which you can do from the comfort of your home and at your own convenience! This is also a great way to experiment and find what you like!
- Wearable Devices: Fitness trackers can help you monitor your activity levels and set realistic goals. Many fitness trackers have online communities, so you can wear your watch and use the Fitness App connected to it – great way to stay motivated!
6. Stay Motivated
Staying motivated can be challenging, but setting realistic goals and celebrating your progress can help.
- Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts. Begin with something easy – 30 minutes a day for 4 days; change your goals as you get closer to reaching the first one – keep challenging yourself!
- Track Progress: Keep a fitness journal or use an app to track your progress. Seeing your improvement can be incredibly motivating.
- Reward Yourself: Celebrate your achievements, no matter how small. Treat yourself to something special when you reach a milestone. Hint – don’t always reward yourself with sugary treats; try something that lasts and is a little healthier – maybe a massage or a manicure or a new pair of cute shorts or shoes (which is always my favorite!).
7. Prioritize Self-Care
Remember, exercise is a form of self-care. It’s important to prioritize your health and well-being.
- Listen to Your Body: Pay attention to how your body feels. If you’re tired or sore, take a rest day or opt for a gentle workout. Your body will tell you what it needs. Just don’t keep those rest days for consecutive days – get back out there and move!!!
- Stay Hydrated and Eat Well: Proper nutrition and hydration are crucial for maintaining energy levels and overall health. Trust me on this – once you start moving, your body will tell you what it wants – better food for energy and more water to keep going! It really comes full circle!
- Get Support: Join a fitness group or find a workout buddy. Having a support system can provide accountability and make exercise more enjoyable.
Take the First Step Today!
By adding just a little bit of exercise into your busy mom’s routine doesn’t have to be stressful. Starting small, making use of your time, involving your kids, creating a flexible schedule, leveraging technology, staying motivated, and prioritizing self-care, you can achieve a balanced and healthy lifestyle.
Remember, every bit of movement counts! Take the first step today, and watch how daily exercise can transform your life! One step at a time!
In need of where to start or need a plan, message me! I can help you find what works for you and create a plan that it easy and will fit into your crazy, busy life!
jen@radiancehealthwellnesscoaching.com