How to Make Time for Fitness as a Stay-at-Home Mom

mom doing yoga pose with baby on the floor underneath her

As a stay-at-home mom, finding time for fitness can be a daunting task. With children to care for, a house to manage, and possibly a career to balance, it can be difficult to carve out time for exercise. However, prioritizing fitness is crucial for maintaining overall health and well-being.

According to the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality.A study published by the American Heart Association found that even short bursts of physical activity throughout the day can reduce the risk of premature death in women. So, how can stay-at-home moms make time for fitness amidst their busy schedules?

Set Realistic Goals and Make a Plan

The first step in making time for fitness is setting realistic goals and making a plan. It's important to identify what type of exercise you enjoy and what fits into your lifestyle. Maybe it's going for a walk during your child's naptime or doing a quick workout video before the kids wake up. Whatever it may be, start with small goals and gradually work your way up. Making a schedule or to-do list can also be helpful in keeping yourself accountable and organized.

Incorporate Exercise into Your Daily Routine

Another way to make time for fitness is to incorporate exercise into your daily routine. Instead of sitting down to watch TV while your child naps, try doing a 30-minute workout video. Or, take your children for a walk or bike ride around the neighborhood. Playtime at the park can also be a great opportunity to get some exercise in for both you and your children.

A sample exercise plan could look something like this:

Goal: To start exercising for 30 minutes, three times a week

Week 1:

Monday: 10-minute walk + 10-minute workout video + 10-minute stretching
Wednesday: 10-minute workout video + 20-minute walk with children
Friday: 10-minute dance workout video + 20-minute yoga with children

Week 2:

Monday: 15-minute walk + 15-minute workout video
Wednesday: 20-minute walk + 10-minute yoga
Friday: 20-minute dance workout video + 10-minute stretching

Week 3:

Monday: 20-minute walk + 10-minute workout video
Wednesday: 30-minute walk
Friday: 20-minute dance workout video + 10-minute stretching

Week 4:

Monday: 20-minute walk + 10-minute yoga
Wednesday: 30-minute walk + 10-minute workout video
Friday: 30-minute dance workout video

Note: Adjust the plan according to your own fitness level and schedule. It's important to start small and gradually increase the intensity and duration of your workouts. Also, don't forget to incorporate rest days and listen to your body!

Utilize Technology and Online Resources

In the age of technology, there are countless online resources available for stay-at-home moms looking to incorporate fitness into their routines. Fitness apps, YouTube workout videos, and online fitness classes are just a few examples of the many resources available. Some consumer product suggestions to consider include the Peloton app, FitOn app, or Beachbody on Demand.

Get Creative with Your Workouts

Finally, getting creative with your workouts can be a fun way to make fitness a part of your routine. Instead of doing traditional workouts, try dancing, jumping rope, or even hula hooping. You can also involve your children in your workouts by doing yoga together or having a dance party. Not only will this allow you to get some exercise in, but it can also be a fun bonding experience with your children.

Stay-at-home moms can make time for fitness by setting realistic goals, incorporating exercise into their daily routine, utilizing technology and online resources, and getting creative with their workouts. Prioritizing fitness is crucial for maintaining overall health and well-being, and even short bursts of physical activity throughout the day can reduce the risk of premature death in women.