How Working Moms Can Squeeze in Workouts During a Busy Day

Being
a
working
mom
feels
like
you’re
constantly
racing
against
the
clock.
Between
work
deadlines,
carpools,
laundry,
and
helping
with
homework,
it
can
seem
impossible
to
carve
out
even
a
few
minutes
for
yourself,
let
alone
for
exercise.

But
what
if
I
told
you
it’s
not
about
finding
hours
of
spare
time?
It’s
about
weaving
fitness
into
the
life
you
already
have.
Let
me
share
some
practical
ways
to
make
it
happen,
even
on
the
busiest
of
days.

Start
Small,
but
Start

We
often
get
caught
up
in
the
idea
that
a
workout
has
to
be
this
grand,
hour-long
event.
Here’s
the
truth:
even
a
few
minutes
matter.

Fitness
isn’t
all
or
nothing—it’s
about
consistency.
I
remember
when
I
started
small,
squeezing
in
just
five
or
ten
minutes
a
day.
It
wasn’t
about
losing
weight
or
crushing
personal
records.

It
was
about
showing
up
for
myself,
even
briefly.

You
can
start
with
a
few
morning
stretches
to
loosen
up
your
body
or
a
brisk
walk
after
lunch.
If
you
have
a
short
work
break,
use
that
time
to
move
instead
of
scrolling
your
phone.
It
might
not
seem
like
much
at
first,
but
those
little
moments
build
momentum.

The
First
Step
Could
Be
Proper
Nutrition

Fueling
your
body
with
the
right
nutrition
doesn’t
have
to
mean
hours
in
the
kitchen.
Meal
replacement
shakes
can
be
a
game-changer
for
working
moms
trying
to
balance
it
all.
These
shakes
are
quick,
convenient,
and
packed
with
essential
nutrients,
making
them
a
perfect
solution
for
days
when
sitting
down
for
a
proper
meal
feels
impossible.

Whether
you’re
rushing
to
a
meeting,
shuttling
kids
to
activities,
or
squeezing
in
a
workout,
for
all
of
you
in
Australia,

meal
replacement
shakes
Australia
ensure
you
stay
energized
and
focused.

Many
options
cater
to
specific
dietary
needs,
offering
protein,
fiber,
and
vitamins
to
keep
you
full
and
satisfied.
By
keeping
a
couple
on
hand,
you
can
simplify
your
day
without
compromising
on
self-care.

Habit
Stacking

One
of
the
easiest
ways
to
stick
to
something
new
is
by
pairing
it
with
an
existing
routine.
I
learned
this
trick
when
I
was
already
drowning
in
to-do
lists.
By
combining
exercise
with
daily
habits,
it
became
less
about
“finding
time”
and
more
about
making
it
automatic.

If
you’re
watching
your
kids
play
at
the
park,
sneak
in
a
few
lunges
or
step-ups
on
a
bench.
I’ve
even
used
my
work
calls
as
an
excuse
to
get
moving.

If
I
don’t
need
to
be
on
camera,
I
walk
around
the
house
or
step
outside
for
a
stroll.

Small
habits
like
these
might
seem
insignificant,
but
they
add
up
over
time.

Involve
the
Kids

@livelygirlfitness

My
five
year
old
son
asked
me
to
teach
him
a
workout
🥹
his
twin
and
fav
cousin
joined
in.

#exerciseisntpunishment

#bodypositivity

#momof4

#9monthspregnant

♬
original
sound
–
🎧🖤

One
of
the
most
beautiful
things
about
working
out
as
a
mom
is
that
it
doesn’t
have
to
mean
time
away
from
your
kids.
In
fact,
including
them
can
turn
exercise
into
a
bonding
experience.

My
kids
love
joining
me
in
“fun”
workouts,
and
to
be
honest,
they
sometimes
make
it
more
entertaining.

Ideas
to
Try

Piggyback
squats:
Give
your
little
one
a
piggyback
ride
and
do
squats.
They’ll
giggle,
and

you’ll
feel
the
burn.

Stroller
walks
or
runs:
Push
the
stroller
and
get
some
cardio
in.


Obstacle
courses:
Set
up
a
mini
course
at
home
or
in
the
yard.
Jump,
crawl,
and
run
through
it
together.

Parent
Tip:
Activities
like
this
not
only
help
you
stay
active
but
also
show
your
kids
the
importance
of
moving
their
bodies.
Plus,
it’s
a
great
way
to
burn
off
their
endless
energy
before
bedtime.

Make
Technology
Your
Friend

I
used
to
think
I
needed
a
gym
membership
to
get
in
shape.
Turns
out,
all
I
required
was
my
phone.
Fitness
apps,
YouTube
channels,
and
wearable
devices
have
become
lifesavers
for
me.

There’s
something
freeing
about
knowing
you
can
work
out
in
your
living
room,
without
fancy
equipment
or
a
huge
time
commitment.

YouTube
has
also
been
a
goldmine.
There
are
free
videos
for
everything—yoga,
cardio,
strength
training.
I’ve
even
found
workouts
designed
specifically
for
moms,
which
focus
on
things
like
building
strength
after
pregnancy
or
squeezing
in
sessions
during
nap
time.

Think
Outside
the
Box

Fitness
doesn’t
have
to
mean
traditional
workouts.
Some
of
the

best
calorie-burning
sessions
I’ve
had
happened
while
doing
chores.
Vacuuming,
mopping,
scrubbing—if
you
do
them
with
a
little
more
enthusiasm,
they
count.

I’ve
even
turned
waiting
in
line
at
the
grocery
store
into
an
opportunity
for
discreet
calf
raises
or
glute
squeezes.

When
my
schedule
feels
especially
packed,
I
remind
myself
that
movement
can
happen
anywhere.
A
few
minutes
of
stretching
before
bed,
a
quick
jog
with
the
stroller,
or
even
shadowboxing
in
the
kitchen
while
dinner
cooks—all
of
it
counts.

Be
Kind
to
Yourself

Let’s
be
real:
there
will
be
days
when
you
just
can’t
fit
it
in.
Maybe
the
baby
was
up
all
night,
or
a
work
crisis
derailed
your
plans.
On
those
days,
give
yourself
a
break.
Missing
a
workout
doesn’t
mean
failure.
What
matters
is
that
you
keep
coming
back
to
it
when
you
can.

Fitness
isn’t
about
perfection.
It’s
about
feeling
good,
having
more
energy,
and

showing
yourself
a
little
love.
Some
weeks,
I
crush
my
goals.
Other
weeks,
I’m
lucky
to
get
in
one
or
two
workouts.
Both
are
okay.

A
Sample
Day
for
Inspiration

Here’s
an
example
of
how
I’ve
managed
to
fit
movement
into
my
jam-packed
schedule.

It’s
not
perfect,
but
it
works:

It’s
simple,
flexible,
and
manageable—even
when
life
gets
hectic.

Lean
on
Your
Support
System

If
you’re
lucky
enough
to
have
help,
use
it.
I’ve
had
days
when
I
couldn’t
fit
in
a
workout
without
my
partner
stepping
in
to
watch
the
kids
for
30
minutes.
Other
times,
I’ve
swapped

childcare
with
a
friend
or
asked
family
members
to
pitch
in.

And
if
you
have
mom
friends
in
the
same
boat,
invite
them
to
join
you.
A
quick
walk
together
or
a
virtual
workout
session
can
make
fitness
feel
less
like
a
chore
and
more
like
social
time.

You
Deserve
It

As
a
working
mom,
it’s
easy
to
put
yourself
last.
But
taking
care
of
your
health
isn’t
selfish,
it’s
necessary.
Exercise
will
help
you
feel
strong,
confident,
and
capable
in
every
area
of
your
life.