5 Realistic Workout Tips for Busy Moms

A recent post on ScaryMommy quoted an exhausted single mom who wanted to workout: “I like exercise.  I want to do it.  But there is literally no time between sun up and sun down when I am free.”  The comments ranged from judgemental to supportive, offering both threats of chronic illness and setting a bad example, to helpful tips and solidarity for busy mom’s workouts.

I know it’s supposed to be my job as a personal trainer to say that everyone should always be working out.  While exercise is a foundational part of my life, realistically, I don’t hold anyone to the standard that we should all be working out 100% throughout our lives.  Sometimes it’s really hard to find time to exercise, and I think it’s the messages of diet culture that have taught us that if we're not working out at the same rate all the time, that we are failing. 

First, a disclaimer that I am not a mom.  However, many of my clients are mothers: of newborns, teenagers, of multiple children…so my fitness tips for moms are based on the solutions my clients and I have come up with together that work for them.  

I think there are moms similar to the woman quoted in the post, who sound like they would really benefit from more rest and less self judgment for not maintaining their fitness schedule.  I fully support that, and if you’re exhausted ALL the time, please don’t pressure yourself to fit in ONE MORE THING on top of caring for your family.  Everything is temporary, and things will shift again in the future.

I also know that many moms use fitness as one of their support systems; to feel better mentally and physically, to give them “me time”, to stay strong and mobile for all the tasks of motherhood, and that sometimes finding space for movement is a struggle.  This blog is for these women.

Tip #1: Exercise has many different looks

Exercise doesn’t always have to look like a Crossfit or Peloton session, aka pushing to your maximum effort.  Stretching is still exercise and at this point, might feel better than lifting heavy weights.  Try Foam Rolling instead of a HIIT session.  You can walk around your block instead of going for a run.  Pajamas are acceptable as workout outfits.  Life looks different as a mom, and your fitness can too.  

Tip #2: Short workouts are your friend

One mom client I work with decided she wanted me to write her more 5 minute workouts instead of longer ones, and it means she gets to move most of the days of the week now.  Another mom requested that I break up her 1 hour long workout into 4 15 minute sessions, so she could do them during the short breaks she got throughout the day.  Knowing that your workout is shorter and more attainable can lower the barrier to working out, versus worrying about making it through a longer session.  

Tip #3: Portable gym equipment

I hear that diaper bags are pretty packed, so this option may sound unrealistic for some moms.  Items like resistance bands are lightweight and compact, and if they allow you to move while on the go, this might be a great solution to squeeze in workouts.  Other options to consider could be a TRX, which can hook up to playground equipment, looped bands, or a lacrosse ball to get a massage on the go.

Tip #4: Make exercise work WITH your life, not the other way around

I am a strong believer that opportunities for movement are all around us. Tummy time could be a mini yoga session of cobras and cat cows.  Sitting in the school pickup lane is a good setup for some neck or wrist rolls.  Join in to play tag with your kids, or involve them in your workouts.  I’ve also had countless virtual workouts with moms who unexpectedly have a crying baby or a toddler who doesn’t want to nap, and we integrate the kid into the workout!

Tip #5: Save workouts in advance

You finally have some time to workout, but you don’t know what to do!  Decision fatigue sets in, and before you know it, half your workout time has passed just trying to decide what to do.  My solution, and something I do for my clients and myself, is saving workouts in advance.  You can make a Youtube playlist called Busy Moms Workout with workouts that are short (check out my 5 minute workout playlist to get you started).  If you have a favorite fitness app, like Fitbit or Tonal, bookmark workouts of differing lengths and levels. 

I know there are lots of sources that tell us how much and how often we should be working out.  It’s important to have aspirational messages like that.  It’s also important to recognize reality, and know that perfection doesn’t have to be the standard.