Finding Time to Work Out as a Busy Mum: A Guide to Fitness Amidst the Chaos

Being a mum is a full-time job. Between school runs, meal prepping, endless laundry, and trying to maintain some semblance of a social life, finding time to work out can feel like an impossible task. But staying active is crucial not just for your physical health, but for your mental well-being too. Here’s how you can incorporate fitness into your hectic schedule without feeling overwhelmed.

1. Embrace the Power of Short Workouts

As a busy mum, you might not have an hour to spend at the gym, and that’s perfectly okay. Short, high-intensity workouts can be just as effective. Aim for 20-30 minutes of focused exercise, such as HIIT (High-Intensity Interval Training), which can be done at home with minimal equipment. These are great as they can burn a larger amount of calories in a shorter period of time. It’s worth utilising a workout calorie calculator to see how many calories you will be burning on different exercises. There are plenty of free online workouts available that you can follow along with during nap time or when the kids are occupied.

Tip: If your child is old enough, involve them in your workout! They’ll love doing “squats” or “lunges” with you, and it becomes a fun bonding activity.

2. Incorporate Fitness into Your Daily Routine

Fitness doesn’t always have to be a separate activity. Incorporate it into your daily routine by making small changes. Take the stairs instead of the elevator, walk to pick up the kids from school, or do some squats while waiting for the pasta to boil. Every little bit adds up.

Tip: Invest in a fitness tracker to keep track of your steps and encourage you to move more throughout the day.

3. Get Up Early

While this might sound daunting, especially if you’re dealing with night feedings or late bedtimes, getting up just 30 minutes earlier can give you some precious alone time to squeeze in a workout. Early morning exercise can set a positive tone for the day, boost your energy levels, and give you a much-needed sense of accomplishment before the chaos begins.

Tip: Lay out your workout clothes the night before so you can jump straight into action without any excuses.

4. Make It a Family Affair

If finding time to work out alone seems impossible, involve the whole family. Go for a bike ride, take a walk in the park, or have a dance party in the living room. Not only does this help you stay active, but it also sets a great example for your kids about the importance of fitness.

Tip: Create a weekend routine that includes an outdoor activity for the whole family, like a hike or a trip to the local pool.

5. Utilize Naptime

When your little ones are napping, it might be tempting to catch up on chores or indulge in some quiet time. However, this is also an ideal time to squeeze in a quick workout. Whether it’s a yoga session to calm your mind or a strength workout to build muscle, those 20-30 minutes can make a big difference.

Tip: Create a designated workout space at home where you can easily set up during nap times, even if it’s just a corner of the living room with some mats and weights.

6. Don’t Be Hard on Yourself

It’s important to remember that your life has changed, and so have your priorities. If you miss a workout or two, don’t beat yourself up. Consistency is key, but so is flexibility. Some days will be tougher than others, and that’s okay. Celebrate the small victories and give yourself grace.

Tip: Keep a fitness journal where you can track your progress, jot down how you feel after each workout, and remind yourself of your accomplishments.

7. Find a Support System

Whether it’s joining a local mums’ fitness group, working out with a friend, or following a community online, having a support system can make a world of difference. Surround yourself with people who understand your challenges and can offer encouragement.

Tip: Consider joining online fitness communities where you can share your journey, get tips, and stay motivated with other mums who are in the same boat.

8. Prioritize Self-Care

Remember, working out is not just about physical health—it’s a vital part of self-care. Taking time for yourself, even if it’s just 20 minutes a day, can help you recharge, reduce stress, and improve your mood. When you take care of yourself, you’re better equipped to take care of your family.

Tip: Schedule your workouts just like you would any other important appointment. Put it on the calendar and treat it as non-negotiable “me time.”

As a busy mum, finding time to work out can be challenging, but it’s not impossible. By making small adjustments, prioritizing short and effective workouts, and involving your family, you can maintain a fitness routine that works for you. Remember, it’s not about perfection, but progress. Celebrate every step you take towards a healthier, happier you, and know that you’re doing an amazing job balancing it all.