How do you find time to exercise as a working mum? I’ve been asked that many times. It’s two kids plus forty-hour work weeks, keeping the house tidy (yeah right!), maintaining a social life, and staying sane. Who has time to fit in some exercise?
Let’s be real. You don’t have time. You make the time.
20 minutes. That’s it.
When you have a lot on your plate it’s hard to find the time to exercise as a working mum. Sure, you have good intentions, but sometimes those intentions are just that, intentions.
You work hard, you play hard, and then exercise gets put on the back burner. A sleep in, an evening glass of wine, or catch up with friends take priority to hitting the gym or going for a run or even putting on a YouTube Pilates workout.
I get it. Completely. Been there, done that. Everyday is a battle between discipline, motivation and just wanting to say f#$% off.
But you do have time. You simply choose not to prioritise.
Harsh but true.
Unless your training for a marathon, triathlon, weightlifting or something of the like, you only need 20-30 minutes three to four times per week to exercise, stay fit and improve your muscle mass and cardiovascular system. Studies have shown as little as twenty minutes may even boost your immunity.
It’s a win, win.
Can you find 20 minutes in your day?
I have a confession to make. Since having my two boys my fitness has been sporadic. I went through bouts of working out religiously to going weeks, even months with barely lacing up my running shoes. The issue wasn’t physical, it was mental. I allowed my mind to talk me out of getting up and working out. I found excuses everywhere I looked because my mind wanted to find them. The longer I didn’t exercise, the harder it became to get back into it.
I was searching for motivation instead of focusing on discipline.
Finally, I said enough was enough.
I found my 20 minutes and I committed to them. Within a few short weeks I started to feel the results, then I saw them, soon others noticed too. But it wasn’t about the attention, it was about getting back into fitness and feeling strong again. The hardest part was getting started. But once I did, well it became impossible not to make the time for it.
So what did I do next? I signed up for a marathon. If anyone asks me why, I simply say, why not?
After struggling to find 20 minutes in my day, I’m now comfortably enjoying 4-6 hours per week of either running, cycling, strength training, yoga and swimming. I’m making the time and prioritising my 24-hours each day a little differently.
At first making time to exercise may seem like a selfish endeavour. It’s time taken away from housework, the kids, all the responsibilities in your world, and focuses 100% on you.
But it is not selfish.
It is an investment. In you, in your physical health, and more importantly in your mental health. Read that again. Exercise is an investment in you.
Exercise is your super power. It has the power to turn a shitty day into a good one.
Get up earlier than the kids. If your kids are running around at 6:30am, get up at 5:30am and do some exercise. Set up a mini gym in your garage, put on a yoga video on YouTube, do some body weight exercises in your living room. Take your 20-30 minutes and just do something. If you have little ones that still sit in a pram, put the kid in the pram and go for a walk and/or run. Use your toddler as resistance. Ever tried squatting with a 12kg two-year old in your arms? Yeah, your butt is going to feel it the next day.
Still have toddlers who nap? Perfect time for a 20 minute workout. You’ll feel more energised than if you nap too or sit on the couch and watch Netflix. Just don’t. And if you do, exercise while watching Netflix.
Make time because you will always be too busy. It’s just a part of becoming a mum. Make the time to exercise for you and the effects will flow through to the rest of your family in positive ways.
My top 6 tips on how to find time to exercise* as a working mum
- Prioritise your health and fitness and get up before your kids, husband, partner, etc. Get it out of the way in the morning and you’ve got ‘you’ ticked off before the day takes over your ‘to do’ list.
* - Commit to 20 minutes three to four times per week. If that seems too hard then just commit to doing 20 push ups, 20 squats, 20 lunges, 20 crunches, 20 dips, 20 shadow kicks, 20 shadow punches, 20 jump squats, and 20 knee lifts. Feeling good. Repeat it. That’s about 10-15 minutes done and dusted.
* - Get an accountability partner. Meet your friends for a walk instead of coffee and cake. Join a running/fitness group or start one in your local area.
* - Involve the kids. Walk, bike ride, swim, surf, rollerblade, hike, yoga in the park, kick the soccer ball around, play tag. Feels hard to do it all, well it’s only going to get harder if you don’t start investing in your health and fitness.
* - Use your lunch break. This is even more important if you sit behind a desk all day. Take the opportunity to move it. I have days where I can spend 10 hours in the chair and the only thing that makes me feel rested is a decent workout, preferably a run.
* - Focus on weight training. If you’re short on time, weight training is going to have the most impact on your body composition, and as you get older, maintaining muscle mass is super important.
* - Accept the fact that it’s not always going to be easy and it’s not going to be perfect. There will be weeks where you might only workout once and other weeks where you manage a quick workout every day. Make allowances for yourself and just because you miss a workout or two doesn’t mean you failed. Just restart the next day because each day is a brand new start.
* - It doesn’t matter much what you did yesterday. What matters more is what you do today. Choose yourself and get moving.
How do you make time to exercise?
*This is for informational and entertainment purposes only. It should not be misconstrued as anything else. Make sure to consult your health professional before embarking on any new fitness journey.
