Balancing fitness and motherhood is tough because there’s always so much to do. Whether you’re caring for a newborn or a teenager, finding time for yourself can be a challenge, especially if you’re a working mom. With over 70% of mothers with kids under 18 in the workforce, it’s no surprise many women struggle to meet their fitness goals.
Beyond the lack of time for exercise, many moms fall into bad eating habits, skipping meals or binge eating. Neglecting your fitness can quickly take a toll on your health. It’s time to stop using time constraints as an excuse and get your exercise routine on track. Here are some actionable tips to help you adopt a fitness routine as a super-busy mom.
Set Realistic Goals
Only 45.5% of working mothers in the US meet the recommended 150 minutes of moderate exercise each week. If you’re a stay-at-home mom, it might feel impossible to exercise with all the chores and childcare duties. Start small by setting realistic goals that fit your lifestyle. Instead of daily gym visits, try walking three times a week or opt for quick home workouts. Virtual personal training can be a great solution to fit exercise into your busy schedule with flexible options from strength training to dance cardio.
Try Quick and Effective Workouts
Busy moms can benefit from quick and effective workout routines. High-Intensity Interval Training (HIIT) sessions, which last only 15 to 30 minutes, offer an intense, full-body workout. Pilates and yoga can also help improve strength and flexibility. Discuss these options with a personal trainer and look for virtual platforms that offer guided sessions to keep you consistent. Fit in these workouts at convenient times, like after putting the kids to bed or early in the morning.
Include Exercise in Daily Activities
Finding time for a formal workout can be hard, but you can incorporate exercise into your everyday activities. Take the stairs instead of the elevator, enjoy short walks during lunch, and stroll around the office. At home, do lunges while cooking or squats while brushing your teeth. Play with your kids, walk the dog, or exercise with your partner to stay active. A fitness tracker can help you monitor your activity levels.
Find a Fitness Buddy
Sticking to a workout plan can be challenging, especially when balancing family and work. Having a fitness buddy can make a huge difference. Invite your partner, a child, or a like-minded mom facing similar struggles to join your exercise routine. You can motivate each other, maintain healthy competition, and stay committed to your goals.
Practice Self-Care
Fitness isn’t just about losing weight or achieving a particular shape; it’s also about overall well-being. As a super-busy mom, integrating self-care into your fitness routine is essential. Incorporate deep breathing or meditation before starting cardio, enjoy a relaxing bath after workouts, eat healthily, and maintain a regular sleep schedule. Focusing on self-care helps with time management and boosts motivation.
No matter how packed your schedule is, a fitness routine shouldn’t be out of reach for busy moms. Start small with practical steps and build momentum over time. Virtual personal training can be a game-changer, helping you achieve your fitness goals amidst your busy life.