The demands and time constraints working mothers face sometimes make it nearly impossible to find time for fitness.
Using the following strategies, working mothers can find the time to sneak fitness into their daily routine:
1. Schedule it in your calender
Determine ahead of time which day and times you can exercise, then schedule it on your calendar. This may mean getting in exercise in the early mornings or late evenings. One of the best times to squeeze in a workout is in the morning. “Do your workout first thing in the AM before ‘mom-duties’ begin and before your hectic schedule starts,” says Jeff Wooten, Certified Fitness Trainer and president of The Body Mechanic.
Make exercise a priority. In order to take care of your family you must first take care of yourself. “Fitness must be on the same level as brushing your teeth or showering, otherwise it won’t get done and you will make excuses. Decide that you must exercise as much for mental health as well as physical health,” says celebrity trainer and co-founder of Itrain.com, Grace Lazenby.
3. Simple workouts
Find exercises that can be done in the home because they are more convenient. Purchase exercise videos, such as in-home walking, yoga, Pilates, strength training, and cardio kick boxing. Most routines require very little equipment and if you keep several videos in rotation, you will keep your workout routine interesting and varied.
4. Exercise with your baby!
Discover workout routines that involve your baby. There are many workouts, including yoga for mothers and infants, that will allow for participation of both mother and child. Many gyms offer mommy and me classes.
You can also try Stroller fitness (walking or jogging with your child in a fitness stroller). It is a great option for working mothers. This is a workout which allows you to spend time with your child while still carrying out your jogging or walking program.
5. “5-min workout” on the side, with my order please
Your lunch break provides a good opportunity to squeeze in a workout. If you don’t have the time to get to the gym, put your sneakers on and take a brisk walk after lunch.
6. Bond with your family over exercise
Get your family involved in fitness. Plan hikes, bike rides, or play sports with the entire family on the weekends. Working out on the weekends also allows you to get in longer workouts.
8. Simple Mathematics
If you can’t find a block of 30 to 40 minutes of uninterrupted time to work out, work out in spurts. Two or three 10 minute blasts of cardio are just as effective as one 30 minute workout. It all adds up.
Fitness does not have to take a backseat to motherhood or work obligations. With a little creativity and time-saving tricks, you can take advantage of the little time you have to incorporate fitness and well-being.