Small resets for everyday life
— inspired by nature.

When Do Working Moms Find Time to Exercise?

Being a working mom can feel like a constant balancing act. Between career responsibilities, taking care of the kids, and managing the household, finding time to breathe, let alone exercise, can seem impossible. But even with the demands of life, your health matters, and you deserve a moment for yourself. The truth is, it’s not about having the perfect schedule; it’s about finding small ways to prioritize your well-being, one step at a time.

PSYCHOLOGY INSIGHTS

3 min read

1. Small Steps Matter

It’s easy to think that if you can’t commit to a full workout routine, then it’s not worth it. But as a mom, every effort counts. Whether it’s stretching in the morning or taking a walk during your lunch break, small steps are better than no steps. You don’t need an hour to make a difference; even 10-15 minutes can help recharge you.

Tip: Start by waking up just 10 minutes earlier. A few stretches or a quick yoga session can set a positive tone for the rest of your day. You’ll feel proud of that small moment of self-care, and over time, it can grow into more.

2. Family Time Can Be Active Time

Sometimes, the only way to fit exercise into your day is by involving the family. Instead of sitting on the sidelines while your kids play, join in. Go for a walk together, play tag in the yard, or have a dance party in the living room. It doesn’t need to be perfect; it just needs to happen.

Tip: Make Sunday mornings family fitness time. It doesn’t need to be structured—a walk, a bike ride, or even a game of hide-and-seek can bring movement and joy to everyone.

3. Embrace Early Mornings or Late Evenings

The early mornings or late evenings, when the world is still, are precious moments. Yes, you’re tired—so tired—but if you can carve out even 20 minutes for yourself, it’s worth it. Morning exercise can set you up for a more energetic day, while evening workouts can help you unwind.

Tip: Start with a realistic goal. Maybe it’s just a 15-minute walk after dinner or a few gentle stretches before bed. You’ll find that these little pockets of movement help clear your mind and lift your spirits.

4. Turn Daily Tasks Into Exercise

You’re already moving—whether it’s running after your kids or cleaning the house. Why not turn those moments into intentional exercise? You don’t need a gym to stay active. Use the stairs, do lunges while you wait for dinner to cook, or dance while folding laundry.

Tip: Create a mini routine while doing household tasks. A few squats here, a few push-ups there. These little actions add up and help you feel stronger, both physically and mentally.

5. Find Strength in Community

Sometimes, the hardest part is staying motivated. Having someone to share the journey with can make all the difference. Join a local mom’s walking group or connect with an online community where other moms are navigating the same challenges. Knowing you’re not alone in this struggle can provide comfort and encouragement.

Tip: Don’t be afraid to ask for help. Whether it’s a workout buddy or your partner watching the kids for 30 minutes, you deserve support in making time for your health.

6. It’s Not Selfish, It’s Self-Care

As a mom, it’s easy to feel guilty about taking time for yourself. But remember, your health is not a luxury—it’s a necessity. When you care for yourself, you have more to give. Exercise is not just about losing weight or getting fit; it’s about reducing stress, lifting your mood, and building the strength to face each day with more energy.

Tip: Remind yourself that your well-being matters. The time you spend on yourself isn’t time taken away from your family—it’s time invested in being a healthier, happier mom.

You’re Doing Enough

Being a working mom is hard. The pressures can feel overwhelming, and some days it feels like there’s just no room for anything else. But even on those days, you are enough. Finding time to exercise isn’t about perfection; it’s about progress. Some weeks, you might get in a few workouts; other weeks, it’s all about surviving. And that’s okay. You are still strong. You are still doing your best.

Every step, no matter how small, is a step toward a healthier you. You’re not just a working mom—you’re a woman who deserves care, rest, and moments of peace. Find what works for you, celebrate every effort, and remember that your health is a gift to yourself and your family.

Resources:

American Psychological Association. (2020). Exercise and stress: Get moving to manage stress. Retrieved from https://www.apa.org/topics/stress/exercise

Mayo Clinic. (2021). Physical activity: How to fit exercise into your busy schedule. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20044531

National Health Service. (2019). Physical activity guidelines for adults. Retrieved from https://www.nhs.uk/live-well/exercise/exercise-guidelines/adults-guidelines