We had this conversation yesterday on Corporette, but it seems to me that exercise can be a very different beast when you’re a working mom. Sure, there are Stroller Strides and similar classes for brand-new moms — did you do those and like them? If your kids are older, how are you fitting in exercise? Have you found it hard or easy to get back to exercise before/after giving birth? (Do you, like me, find it difficult to work out in a space where your kids can see you because they keep running in to interrupt?)
So let’s discuss! How do you fit exercise into your life, readers? If you’re doing something like 75 Hard with multiple workouts a day, do you do them back to back? Do you do some exercises every day, such as sit-ups before bed? If you strive for a certain step count on top of exercise, how do you find time to get your steps? If your work situation has changed (e.g., remote to in office, or the reverse), have you changed when/how/where you do your exercise?
Lots of questions!
(Here’s a long ago post from a guest poster/lawyer who shared her tips on finding time to exercise when you hate to exercise… and here’s our last discussion on how working moms can get into good health and fitness routines!)
My Tips on How to Fit Exercise In When You Work Long Hours
In the past, some of the ideas we’ve discussed include:
Combine your commute and your exercise. Try walking to work or biking to work.
Take exercise snacks. Get small, 5-10 minute bursts of exercise such as a quick lunchtime walk, doing some bodyweight exercises throughout the day, or more — The New York Times has reported that even 20 seconds of exercise can improve your fitness.
Stack your habits. Tie an exercise snack to something you already do, such as doing planks the second you get out of bed, or doing squats between layers of skincare (e.g., serum, squats, Vitamin D, squats, moisturizer, squats, sunscreen, squats).
{related: how to build good habits}
Commit money, such as buying a pack of aerobic classes or hiring a personal trainer for a few times a week.
{related: how much do you spend on fitness?}
Do low-sweat activities for lunch workouts, such as strength training or yoga.
Schedule it, or make it social — as one reader noted, “Find friends at work who love working out too and make it an appointment!”
Make it easy — One reader noted that she loves CrossFit because, for her, the key is taking out as much “in the moment” decision-making as possible. “I won’t exercise if I have to decide the workout myself so going to CrossFit classes is really helpful — I just have to show up and do the listed workout.”
Make it fun — Whether your workout is your hobby (e.g., hiking), you enjoy seeing yourself be able to lift heavier weights, or you love the music and vibe of a particular class, make it fun!
{related: the best hiking gear for women}
Readers, what are your tips on how to fit exercise in as a working mom? What’s working for you?
Stock photo via Stencil.
Anon says
15 min a day, short pilates videos. I feel so much better since starting and it’s doable. I use Fluidform pilates subscription. On the days I am lazy I just stretch and maybe do 10 min yoga. The workout happens around 8.30 pm after kiddo goes to bed and it’s quiet.
Anon says
I have a pretty flexible work schedule so I exercise during the work day. Just brisk walking but usually 45-60 minutes.
shortperson says
when i had a second child i bought a treadmill desk because i knew that it would often be my only way to exercise. that gets me 6-8 miles of walking a week that i would not otherwise get. i also have a tonal i use when i dont need to work after the kids go to bed.
Anonymous says
ooh, which treadmill desk do you like?
shortperson says
i have an uplift desk and a lifespan desk treadmill. i’ve had this setup for 5 years and it still works great.
Anon says
On this subject, I loved this recent piece on Cup of Jo about taking up mountain biking as a new mom: https://cupofjo.com/2023/01/30/identity-crisis-new-mom/
I’m a mountain biker too and it has changed my life for the better in so many ways. It gives me so much more than gym workouts.
Cb says
I just whizz around town on my hybrid but I love being on my bike. My husband drove by me one day and said I just looked so content. It’s such a chill form of exercise. My neighbour is in her mid 60s and is on her bike most days. She’s definitely my inspiration.
Anon says
I’ll do you one better – did you see the short film from Patagonia on Betty Birrell, the 72-year-old mountain biker who only took up the sport in her 40s as a new mom? It made me cry. https://www.youtube.com/watch?v=D9iuSVnfisI
Cb says
Walking and cycling everywhere – I’ll add an extra few miles on my way home from the school run or my walk home from the office. When I’m in work city, I go to yoga in the evenings.
Anon says
I don’t like waking up early for workouts – so in 2023 I’m committed to work 8 AM-4 PM on WFH days and then working out after 4 PM (Peleton App or jog outside). If there’s some work to do after kid bedtime, fine but I’m also trying to draw better boundaries and be more focused during the day.
I also go to the Y on Saturdays with the kids – one kid has an activity, and then joins the other in the childcare while I have a whole hour and change to exercise without rushing.
So far, so good.
GovAtty says
I don’t love getting up early for workouts but also find that I have a hard time logging off at 4 pm to workout—so mornings Tues/Thurs/Sundays it is. Husband is on wake up duty with the 2 year old and I work out from 7-8 am, and the shower and head to my WFM office (not on Sundays!). I do a mix of running and Peloton (cycling, and strength and yoga from the app). Aiming for strength all three days and two days of cardio in the winter and will switch to 3 running days and 2 strength in the spring to train for road races. I plan my workout ahead of time and set out all of my gear to eliminate decision making in the morning.
OP says
This ABSOLUTELY is true for me – 4 PM can easily become 4:15, 4:30, 5 PM, and then it’s time to get the kids.
Right now I do the bulk of the AM routine with kids from roughly 6:45-7:45 AM (this will change soon). I know if I was in the house while DH was overseeing it solo I couldn’t focus on my workout, even though the time would work well for me. Something to think about…
Anon says
Hmm does sprinting from my office to daycare when my husband’s train got delayed on his way to daycare pick up count?
Sarah says
I get up at 5am and do a 30 minute Peloton workout and shower (and still have time for a cup of coffee solo) before my son gets up. Being able to workout at home is a game changer. Does it always feel good to wake up at that hour? No. It also means I need to be really diligent about going to bed by 9:30-10. Some days it’s not possible—working late, need the extra sleep—but it’s helped me become consistent about including exercise in my life when it feels like every other minute is taken over by work or parenting.
Anon says
I need to start doing this, and really have no excuse not to… I have a very nice home gym with a peloton and weights. It’s just so hard to get out of bed earlier than I strictly have to. These days I have just been doom scrolling at night in bed, last night I didn’t fall asleep til almost midnight. I am not someone who generally has trouble falling or staying asleep, but when I have a hard time getting my kids to bed (like last night when my oldest finally fell asleep at 9:30, and made me stay with her til she fell asleep), I can’t bring myself to make myself go to bed early even though I’m the one it’s affecting the most. UGH.
Anonymous says
It’s ok to just not want to wake up at 5am. You don’t need an excuse.
Anon says
this last part is me. But also, i can’t work out in the mornings. I remember there was a brief period in my twenties when I worked out with a trainer and she noticed I could lift higher weights for our workouts that were after work than the ones before!
Right now I work out – with a trainer – for thirty minutes twice a week at lunch. This is the most consistent I’ve been in a long time. She’s reasonably priced and it’s totally worth it for me to have that accountability. The bonus is she is independent and just brings what we’ll need, so I’m not paying for a gym membership. This also only works because my office is pretty close to my house so I run home for these workouts and can still be back in just a tad bit over an hour.
Anonymous says
No post again today?