I thought once I quit my job and started working from home, I would surely workout more often. I mean, moms who stay home exercise ALL THE TIME, right? WRONG!
I’ve never been busier in all my life! I’m not sure how it happened, but being a mom, homemaker, and an entrepreneur, makes finding time for workouts seem nearly impossible. Who is with me?
I’ve never been overly committed to any single exercise program. I like moving around, I like how I feel after exercise, but finding the time always seems to be my biggest excuse.
Exercise is essential for my health. I get it. Making time for it seems impossible some days. This is why one of my favorite ways to get moving is to exercise at home. Exercising at home, women can squeeze in a workout without too much extra effort.
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I used the following techniques to find more time to exercise for moms:
Set a specific time
Now this one is tricky. I wanted to say, “I will exercise every weekday at 9 AM.” Problem, I’m already committed to other activities on Tuesday, Wednesday and every other Thursday!
Set your times to exercise for the day of the week. You may even need to change it week by week or day by day. For example, on Monday and Friday, I will exercise at 9 AM. On Tuesday, Wednesday and Thursday, I will exercise at 5 PM.
Don’t fight your natural tendencies
I want to exercise at 5 AM, really I do. The problem is I set my alarm for 5 AM, and then I hit snooze six times until it is 6:30 AM, my normal wake-up time. I can’t do it.
When I finally realized I am not a super early morning person, life became so much easier. No longer was I hating myself for not being able to get up at 5 AM. I embraced it, and I found other times to invest in my self care.
Embrace your natural tendencies for wake times. Don’t fight it, or you will always feel like a failure.
Help yourself exercise more
Put on your work-out clothes
This simple task of putting on my work out clothes almost guarantees I will work out! I don’t know why, but if I go through the effort of getting dressed to work out, no matter how much I don’t want to or don’t think I have time to, I end up working out.
At the time you said you would work out, put on your work out clothes, even if the thought of working out seems repulsive. It will change everything.
Make it easy and fun
If you are completely unmotivated to work out, or if you don’t think you have time for exercise, then do everything you can to make it easy and fun!
Do you like Zumba? Then do Zumba. Do you prefer walking to running? Go on a walk without thinking you should do more. Any movement is better than no movement!
Track your exercise
Track your exercise, and you will be able to keep up with your new habit. When I write something down and track it, either in my planner or bullet journal, I am twice as likely to actually complete it!
Workouts for moms at home:
Running (or walking), with a stroller (optional)
You don’t have to run a 5K. Run one lap or one mile around your neighborhood. Remember, running 10 minutes is better than doing nothing, and you will feel super proud of yourself afterward. If you have extra time, you can always extend your run/walk time.
Don’t be afraid to take the kids with you in a stroller! Invest in a decent running stroller, and tackle your neighborhood or a local trail.
I used to run a local trail with our double Bob stroller. It kicked my butt, so I ran and walked while training for a 5K. You know what? I rocked that next 5k, as I ran it without the stroller and was used to running while pushing an extra 100 pounds.
YouTube dance or Zumba videos
The kids can do these with you, and it’s fun. Most TV streaming devices or smart TV will connect to YouTube. It will get your heart rate up, your little ones can join in, and the endorphin rush (even for you non-dancers) is amazing! Best part, it is free!
You can do Barre Online in your living room or kitchen. You don’t need a ton of room, and I’ve successfully done a few workouts with a toddler holding onto my leg or crawling under my downward dog stance.
My favorite part about Barre is they have 10-minute workouts. Even if you have no
BeachBody On Demand
Pilates or Yoga
There are tons of pilates workouts out there. You can even check out DVDs from your library. Many workouts can be done in 20-30 minutes. I think if pilates as super active, kick-butt
You can also download a ton of free yoga content on YouTube, or you can check out beginner series DVDs from the library. Amazon Prime also has included yoga workouts.
A short full-body workout
No technology around to lead you in your workout and have a spare 10-20 minutes? Do your own full-body workout!
Do the following series:
- 20 push-ups
- 20 squats
- 20 chair dips
- 20 lunges
- 20 sit-ups
- Repeat until you hit your timer limit. Simple and effective!
Exaggerated cleaning tasks
If cleaning is on your list today, but you literally have no extra time, make cleaning a workout.
You can run from room to room, doing tasks as fast as you can. Do squats while cleaning the shower walls or toilet. Run up and down the stairs rather than leaving items to be put away at the top or bottom.
You can squeeze a work-out in anywhere when cleaning. Try it!
Walk to all destinations less than one mile away
This is a great way to get in your extra steps, especially if you have stores near-by! You can even bring your family with you! Most kids that are at least 5 years old can walk a mile each way.
Take the dog on a walk and listen to a book
Busy moms must multi-task! Take the dog on a walk and listen to an audiobook at the same time.
I love Audible and make sure to give myself the gift of a new book every month. It is a small piece of self-care I hate to miss. By walking the dog, I am helping out with family chores while spoiling myself!
Take your kids to the pool
Want to be the coolest mom ever and get your exercise in when you are limited on time? Take the kids to the pool! Don’t sit there on the side watching either. Get in the pool and play with them! You will have a blast, and you will be sneaking in some fun exercise.
When was the last time you played a full game of freeze tag? I threw on my FitBit one day, and in desperation for steps, I joined in a game of tag with my kids. It was amazing how many steps I snuck in with little effort. I was tired when done too!
Invest in a quality jump rope and do a quick five minutes in your living room or out in the driveway. Jumping rope for five minutes can kick your butt into shape fast!
Like jumping rope, you can do this almost anywhere. I LOVE hula hooping, even though I feel slightly ridiculous when doing it. I bought these hula hoop training videos once. They make for a great workout and you can impress complete strangers when at the farmer’s market and come across a bunch of hula hoops (that I’m pretty sure they put out for the kids!)
Do some heavy lifting around the house
If I don’t have time to exercise, I will sometimes bring firewood to the house or shovel snow (even though we have a snowblower). I once filled in holes in our backyard with a shovel (it was a bulldozer job). Find some heavy lifting needs around your house and make that your exercise!
Exercise at work ideas:
Walk (or run) on your lunch break
Take a 45 minute to hour lunch break to go on a walk or run. No shower options? That’s ok. Skip the run and walk. If it’s hot out, pack an extra deodorant in your purse and put it on before returning to the office. Keep extra tennis shoes in the office, and you will always have them when needed.
Use the work gym
For years, I had access to a gym at work and never used it. Get to work 30 minutes early and get ready after your workout. You can get ready after working out and without a child interrupting your routine.
If you can’t add another 30 minutes to your already long day, consider making your workout your lunch break and eat during a quick 15-minute break or while doing a simple task.
Want more exercise at work ideas? Check out this post from The Life Hunt.
Ways to stay motivated to work out:
Sign up for a class
If you are struggling to commit to a regular work-out schedule, sign up for a class! When you do this, you make it easy to make time for yourself.
Sign up for a race
Every time I sign up for a race, I run religiously. As soon as the race is over, I stop training. When I want to stay on a running kick, I make sure to have a 5K scheduled every few months.
Invite a friend to join you (walk, run, ski, snowboard, swim, etc.)
Other moms probably want a little motivation too. Invite a friend over, and go do something active. You will have fun and get in some exercise.
Find more time to exercise
It doesn’t matter if you want to exercise at home for weight loss or if you just want to feel good about yourself, if you get creative, you can find more time for exercise.
You may need to get creative to work out more as a mom, but it is possible. You can also have fun doing it!