How Do You Fit Exercise In as a Working Mom?
This post may contain affiliate links and CorporetteMoms may earn commissions for purchases made through links in this post. As an Amazon Associate, I earn from qualifying purchases.
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.
Does anyone else have a hard time sleeping if you workout in the evening? I am 47 and my sleep is starting to change anyway. Usually I have time to do a workout around 7pm but then I can’t get to sleep.
No post again today?
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.
Hmm does sprinting from my office to daycare when my husband’s train got delayed on his way to daycare pick up count?
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.
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.
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.
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.
I have a pretty flexible work schedule so I exercise during the work day. Just brisk walking but usually 45-60 minutes.
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.