As a busy mom, juggling kids, housework, errands, and maybe even a job or side hustle, let’s be real: a 60-minute gym session isn’t always in the cards.
I have too much to get done, plus, I’d need to find a babysitter – ugh! If you’re a busy mom, you get it – it’s not an excuse, it’s just life! But the good news, if you look close, your everyday busy life already includes lots of exercises.
Yup, I ain’t lyin’!
You don’t need fancy equipment, a perfect routine, or even a solid hour to break a sweat. Truth is, daily activities like cleaning, chasing kids, and lugging groceries are what I like to call functional fitness. It’s real-life strength building and if I can count that as a workout, I will!
I often hear that you have to “move more” for weight loss but that doesn’t mean you have to always do a formal workout. I mean, my body doesn’t know the difference between a bicep curl at the gym or lifting a laundry basket, right? What matters is that I move consistently and with intention. Hell, everything on my to do list is purposeful, why not make it count towards my health too.
Every squat to pick up a toy, every lunge to reach under the couch, and every stretch to grab something off a high shelf? I am counting that towards my workout.
You can too! If you start seeing your day through the lens of movement opportunities. That mindset shift can make you feel empowered instead of guilty.
Think about it, who hasn’t broken a sweat vacuuming or mopping? Scrubbing the tub, wiping counters, rearranging furniture – all functional, full-body movements that work the body. Who needs to lift weights when you are carrying the kids and groceries. Hello, strength training! That’s resistance work right there. Taking the stairs, any chance I can, or even just running up and down stairs chasing the kids or doing laundry – feel that burn in your legs and glutes? I do just, thinking about it. And how about all those who like to garden or have yard work to do? All the squatting, lifting, and moving you are doing – that’s great mobility, core strength, a glute workout and you get vitamin D.
For those real diehards that don’t feel like the above counts as enough of a workout but you know you don’t have the extra time to go to the gym. Here are a few ways to incorporate more into your everyday life.
- Toothbrush Squats: Do squats while brushing your teeth (2 minutes twice a day = a mini leg workout).
- Counter Push-Ups: Waiting for the microwave? Do a set of incline push-ups against the kitchen counter.
- Dance While You Clean: Turn up the music and make cleaning a dance party.
- Calf Raises While Folding Laundry: Simple, silent, effective.
- Wall Sit Story Time: Read to your kids while holding a wall sit for 30 seconds at a time.
If you’ve ever ended your day exhausted but still felt like you “didn’t do enough” because you didn’t work out—get out of your head! I am guilty of this all the time. I have to intentionally remind myself that I don’t need a gym membership, workout clothes, or a trainer yelling in my face (you may get enough of that from the kids). I just need movement that works for my life. As a mom, I am already active, and I shouldn’t underestimate the value of that.
I mean, I lifted, cleaned, cooked, calmed meltdowns, cleaned again, moved constantly, and, to be honest, don’t sit down until 9 p.m. most nights. That counts – and my body knows it.
So, PLEASE, remember to give yourself credit.
“Motherhood isn’t a break from fitness—it’s a daily workout in disguise.”
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