how do working moms fit in exercise

For working moms, the juggling act of career, family, and personal well-being can be challenging. Finding time for exercise may seem like an additional hurdle, but it’s a crucial component of maintaining physical and mental health. This detailed guide will provide practical tips and strategies for working moms to seamlessly integrate exercise into their busy schedules.

1. Mindset Shift:

A. Prioritize Self-Care:

  1. Importance of Self-Care: Recognize that taking care of yourself is essential for overall well-being.
  2. Shift in Perspective: Consider exercise as a form of self-care rather than a time-consuming task.

B. Quality over Quantity:

  1. Effective Workouts: Focus on short, high-intensity workouts or activities that maximize efficiency.
  2. Consistency Matters: Consistent, shorter workouts can be more beneficial than sporadic longer sessions.

2. Creating a Realistic Schedule:

A. Time Blocking:

  1. Dedicated Exercise Slots: Allocate specific time slots in your schedule for exercise, treating them as non-negotiable appointments.
  2. Plan Ahead: Plan your weekly workouts in advance, considering both work and family commitments.

B. Morning Routine:

  1. Early Start: Consider starting your day a bit earlier to include a morning workout.
  2. Quick and Effective: Opt for efficient morning routines, such as high-intensity interval training (HIIT) sessions.

C. Lunch Break Workouts:

  1. Utilize Breaks: If feasible, use part of your lunch break for a quick workout or a brisk walk.
  2. Fresh Perspective: Physical activity during the day can boost energy levels and improve focus for the afternoon.

D. Family Involvement:

  1. Include Kids: If possible, involve your children in your workout routine, making it a family activity.
  2. Set a Healthy Example: Demonstrating the importance of exercise sets a positive example for your kids.

3. At-Home Exercise Options:

A. Online Workouts:

  1. Virtual Classes: Utilize online workout platforms or virtual classes that offer flexibility in timing.
  2. Variety: Choose workouts that cater to your preferences, whether it’s yoga, strength training, or dance.

B. Home Gym Essentials:

  1. Minimal Equipment: Invest in minimal home gym equipment, such as resistance bands, dumbbells, or a stability ball.
  2. Functional Workouts: Design workouts that can be done with limited space and equipment.

C. Quick Circuit Workouts:

  1. Efficient Workouts: Create short, effective circuit workouts that target multiple muscle groups.
  2. HIIT Sessions: High-intensity interval training (HIIT) can be a time-efficient option for busy schedules.

4. Workplace Strategies:

A. Active Commute:

  1. Walking or Cycling: If feasible, consider walking or cycling to work to incorporate physical activity into your daily routine.
  2. Public Transport Hacks: Opt for stairs, walk the last leg, or stand during public transport to add movement.

B. Desk Exercises:

  1. Stretch Breaks: Incorporate short stretch breaks at your desk to alleviate stiffness.
  2. Chair Workouts: Engage in discreet exercises, such as seated leg lifts or desk push-ups.

5. Accountability and Support:

**A. Accountability Partners:

  1. Workout Buddies: Find a workout buddy, whether it’s a friend, coworker, or family member, to keep each other motivated.
  2. Virtual Support: Use fitness apps or online communities to connect with like-minded individuals.

B. Set Realistic Goals:

  1. Achievable Milestones: Establish achievable fitness goals that align with your schedule and priorities.
  2. Celebrate Progress: Celebrate small victories and progress, acknowledging the effort put into maintaining a healthy lifestyle.

6. Flexible Fitness:

A. Adapt to Changes:

  1. Be Flexible: Accept that some days, unexpected events may disrupt your planned workout.
  2. Adjust and Continue: Adapt your workout schedule as needed, understanding that consistency is key.

B. Incorporate Daily Movement:

  1. Little Changes: Integrate small lifestyle changes, such as taking the stairs, standing during phone calls, or doing a quick stretch during breaks.
  2. Consistent Activity: Consistent daily movement contributes to overall health and fitness.

7. Self-Care Routine:

A. Holistic Approach:

  1. Mind-Body Connection: Recognize the connection between physical and mental well-being.
  2. Rest and Recovery: Prioritize adequate sleep and recovery to support overall health.

B. Mindful Practices:

  1. Yoga or Meditation: Include mindful practices like yoga or meditation in your routine for stress relief.
  2. Breathing Exercises: Quick breathing exercises can be done anywhere for instant relaxation.

8. Outsourcing When Necessary:

A. Childcare Assistance:

  1. Support System: Seek help from family or friends for childcare, allowing you dedicated time for exercise.
  2. Daycare or Classes: Consider enrolling your child in a daycare or classes during your workout slots.

B. Household Responsibilities:

  1. Delegate Tasks: Share household responsibilities with your partner or family members to free up time.
  2. Time Management: Efficiently manage household chores to create time for self-care.

9. Celebrating Success:

A. Acknowledge Achievements:

  1. Personal Milestones: Celebrate achieving personal fitness milestones, whether it’s completing a challenging workout or maintaining consistency.
  2. Positive Reinforcement: Positive reinforcement builds motivation and reinforces the importance of self-care.

10. Professional Support:

Consulting Professionals:

  1. Fitness Trainers: Consider hiring a fitness trainer for personalized guidance and motivation.
  2. Nutritional Guidance: Consult with a nutritionist for advice on maintaining a balanced diet alongside your exercise routine.


Balancing the demands of work, family, and personal well-being is no small feat, but integrating exercise into your routine is a powerful investment in your health and happiness. By adopting a flexible mindset, creating a realistic schedule, and seeking support, working moms can prioritize their physical and mental well-being. Remember that self-care is not selfish; it’s an essential component of being the best version of yourself for both your family and your career. With dedication and creativity, finding time for exercise becomes not just a task but a fulfilling part of your daily routine.