Exercise for Busy Moms
Taking care of your physical health and wellness, like making time to exercise, is not a luxury — it is a necessity, especially for busy moms.
We get so caught-up taking care of everyone else’s needs that we often don’t get enough sleep, eat poorly, and give up on exercise.
Because of this, our health and well-being suffers.
Unfortunately, time just never seems to be on our side and we have too many other responsibilities to properly attend to ourselves.
This will always be your reality unless you choose to make yourself a priority.
So, how do you make it work?
How can you be the amazing mom you are AND take time for you?
By being incredibly efficient with your physical activity.
In this post, I am going to share with you a few ways to get the most out of your very limited time, so you can get back to exercising and working your way toward physical wellness.
How Much Exercise Do I Need?
Everyone knows that being physically active is a huge part of being healthy and fit, but how much do we actually need?
The current CDC guidelines for physical activity recommend that adults get a minimum of
- 150 minutes of moderate intensity aerobic activity OR 75 minutes of vigorous intensity aerobic activity each week OR a combination of both, plus
- 2 days of strengthening activities involving the major muscle groups
That’s it!
You can meet the physical activity guidelines with a little over 10 minutes a day!
Aerobic Physical Activity
Aerobic activity is the type that gets your heart rate and breathing rate up over a sustained period of time utilizing oxygen for energy.
Not all aerobic activity is the same, however. You can have moderate intensity and vigorous intensity.
Moderate Intensity Physical Activity
When engaged in moderate intensity physical activity, you can feel your body working, but it’s sustainable. Your breathing and heart rate is elevated, but you can still carry on a decent conversation.
It’s comfortably challenging.
These types of activities include brisk walking or cleaning the house with enthusiasm, for example.
If you were to only engage in these types of activities, the recommendation is to get 150 minutes per week.
The beauty of a weekly total is that it is cumulative, meaning you can split it up any way you want as long as you hit 150 minutes.
Vigorous Intensity Physical Activity
Vigorous intensity on the other hand feels a little different.
It’s a bit more uncomfortable, but still doable for shorter periods of time.
You are breathing hard and your heart rate is elevated. You can get a few words out here and there, but conversation is not a high priority at this point.
Activities such as running or HIIT (High Intensity Interval Training) workouts are considered vigorous.
If you were to only engage in these types of activities, the recommendation is only 75 minutes.
If you can deal with the discomfort — in a safe way — this is ideal exercise for busy moms with limited time.
It’s important to note that intensity is relative to your current fitness level. What feels easy for one person, may feel vigorous to another.
Strengthening Activities
The CDC also recommends that we get at least two full-body strength training workouts in per week.
These types of exercises are those that challenge you to lift, pull, or push something heavier than normal.
Think resistance training, like lifting weights, or engaging in bodyweight exercises, like push-ups.
In order to hit your total body strengthening goal, choose exercises that condition multiple muslce groups.
- Push-ups – Chest, Arms, Core
- Squats – Legs
- Supermans – Back, Core
Putting it All Together
The best news about these recommendations is that you can create a plan that works for you!
1. Find Something You Enjoy
Use whatever types of physical activity or exercise (planned workouts) that you have time for and ENJOY.
As long as it gets your breathing and heartrate up, and challenges your body, it’ll work.
If you loathe exercising, maybe joining a ballroom dance class or walking with girlfriends may be right for you.
2. Get Creative With Your Exercise Time
Find pockets of time that will work consistently.
Saying that you’ll jump on the elliptical during afternoon naptime is a great incentive for your child to stop napping — don’t tempt fate. Try these instead:
- Before the kids get up
- On a lunch break
- After the kids go to bed
- A new date night activity – get your partner involved too!
- With your kids – babies are great for resistance training and older kids may want to join you
- Find “free” time over the weekend
Work with your partner and find a time that you can commit to. Even if you have to enlist the help of a grandparent, friend, or babysitter.
3. Try Quick & Efficient
If you’re up for a challenge, choose to engage in vigorous intensity workouts that include an element of resistance training. Like this 10 minute workout, for example:
- Jumping jacks – 60 seconds
- Body weight squats – 60 seconds
- Jumping jacks – 60 seconds
- Push-ups – 60 seconds
- Jumping jacks – 60 seconds
- Rest & Repeat
This workout is easy to modify or progress and can be done right before you get in the shower. Change up the individual exercises and you can do it daily.
4. Or A Walk in the Park
Maybe vigorous activities do not appeal to you. Brisk walking is a great place to start.
If you have small children, grab the stroller and you can head outside or to the mall for a long walk.
The longer the walk, the faster you hit your weekly minute total.
Even better, find a location with some hills and you may get to add some vigorous minutes to your weekly total.
5. Mind, Body, & Spirit
How about daily sun salutations? Sun salutations start slow and relaxing, but move toward faster movements aligned with each breath.
This can be an inspirational way to greet the day and is a great way to start a home yoga practice.
Choose whatever works best for you. Get creative and have fun!
If you don’t enjoy your workout, you won’t do it.
Some Things to Consider
Always make sure your healthcare provider is on board with your plans for physical activity or exercise. What is recommended for one person could be contraindicated for another.
Start slow and ease your way in to a regular physical activity routine. Consider your current fitness level and experience. Seek a fitness professional to get started. Monitor how you feel and stop immediately if you have difficulty breathing or begin to feel lightheaded.
Your Health & Well-Being is Important
Remember, physical health and wellness is not a luxury – it’s a necessity.
Your effort does not have to be perfect. Life will inevitably get in the way of the best plan, but the important thing is that you keep at it.
Not only will you reap the physical benefits of physical activity, but you’ll notice improvements across the other dimensions of wellness as well.
Comment below and let us know what works for you!
You got this.
To learn more, check out this week’s YouTube video.
Educational Purposes Only.
This website is created for educational purposes only and does not provide any professional advice of any kind. Professional advice can only be given with a full understanding of a client’s unique personal situation, and typically can only be given with a license. Accordingly, any recommendations, advice, or information provided on this website should be viewed within the context of general information and education. If you require additional advice or guidance, we recommend you seek out the assistance of a professional in your local area.
Health Disclaimer.
Please read this disclaimer in full before acting on any of the information or guidance in this website. Regular exercise and physical activity is not without its risks, even for individuals that would be otherwise be considered “healthy”. This is also true of certain diets. There are diet recommendations that might be healthy for many people but potentially dangerous to others. You are solely responsible for your own health and safety at all times. Before acting on any information contained in this website, we recommend that you be seen by a qualified medical professional to discuss your proposed activity and diet changes and make sure that those changes are safe and healthy for your individual situation. Furthermore, you acknowledge and agree that if you harm yourself as a result of acting on the information in this website, that you will not hold Sarah Morgan or anyone associated with Sarah Morgan responsible for your actions. You acknowledge and agree that your use of the information and advice on this website is completely and strictly at your own risk.
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