How to Prioritize Exercise as a Busy Mom

By
Ariana Becker
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0

As a busy mom, finding time to prioritize exercise can seem nearly impossible. Between school drop-offs, meal prep, laundry, and the endless to-do list, squeezing in a workout can feel like a luxury. But taking care of yourself is essential, not just for your physical health but also for your mental well-being.

Here are seven practical tips to help you prioritize exercise as a busy mom, even in the midst of your busy mom life:

Get it on the Calendar

Just like you would for an important appointment or meeting. Treat your workout like a non-negotiable appointment. Block out time on your calendar, whether it’s a 30-minute walk or a quick home workout. Putting it in your schedule makes it a priority, and it’s harder to overlook when it’s already “booked.”

Aim for Exercise Nuggets/Snacks Throughout the Day

If you can’t carve out a full hour, don’t stress. Break up your workout into shorter, bite-sized chunks of exercise throughout the day. A 10-minute yoga session in the morning, followed by a quick walk after lunch, or even some bodyweight exercises during your kids’ playtime, can add up. Between meetings, I may grab my dumbbells for a short sesh or do a little core work. It all counts. Need some “snack” ideas? I gotchu.

    • Jumping Jacks – Full-body cardio to get the heart rate up.
    • Bodyweight Squats – Strengthen legs and glutes.
    • Lunges – Focus on legs, glutes, and core stability.
    • Push-ups – Upper body strength, can be modified to knee push-ups.
    • Plank – Core strength and stability.
    • Mountain Climbers – Cardio + core workout.
    • Standing Oblique Crunches – Target the sides (obliques).
    • High Knees – Boosts heart rate and works the lower body.
    • Tricep Dips – Works the arms, shoulders, and core.
    • Glute Bridges – Target glutes and lower back.

Wake Up Earlier

I know, I know. It might sound tough, but waking up 20-30 minutes earlier can give you a peaceful window of time to fit in a quick workout. Whether it’s stretching, a brisk walk, or some yoga, it sets a positive tone for the day and boosts your energy. I swear by my morning routine/ritual. (But I also know not everyone is a morning person like me, so start small and slow.)

Get Your Kids (and/or Whole Family) Involved

Exercise doesn’t have to be a solo activity. Get your kids involved by turning physical activity into fun family time. Take a walk or bike ride together, dance around the living room, or even have a friendly competition of who can do the most jumping jacks. It’s a win-win: you’re getting active, and your kids are learning healthy habits. One thing my family loves is summertime, after-dinner walks around the block. Side note, and this is sort of a given: Your workout will likely not look or feel as intense with the fam — and that’s OK.

Bank on Nap/Quiet/Play Time as YOUR Time

Use those precious moments of nap time or quiet play as an opportunity to get moving. Whether it’s a 15-minute strength training session or a short Pilates workout, those pockets of time can give you just enough to stay active without disrupting your daily rhythm.

Find Movement You Truly Enjoy

If you don’t enjoy it, you’re less likely to stick with it. Try different types of exercises until you find something that excites you. Whether it’s a dance class, hiking, swimming, or simple stretches, choosing an activity you love makes it easier to stay consistent. For me, it’s Zumba. I go weekly. It really fills my cup.
Try out free classes on YouTube to see what interests you. Some channels I enjoy are: MadFit, Lauren Hefez, and Juice & Toya. Short, effective, and can be done in the comfort of your own home.

Give Yourself Grace

Remember, life happens, and some days you won’t be able to fit in a workout. It’s OK! Be kind to yourself and recognize that taking care of your body is a long-term commitment, not a one-time event. If you miss a day, just pick up where you left off. It’s more about consistency than perfection. Your health and well-being matter, but so does being gentle with yourself when things don’t go according to plan.

I really hope these seven tips to prioritize exercise help you on your fitness journey. Moving your body is a gift, and taking care of yourself should always be a priority. Especially when you’re a mama. You’re the glue of the fam. Take good care of YOU.

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