7 Ways to Find Time to Workout as a Working Mom

If you're a working mom, you know how challenging it can be to squeeze in a workout. Between feeding the kids, getting them dressed, dropping them off at school, arranging your schedule around their school and daycare schedules, and everything else that goes into parenting — not to mention going to work or running your own business — it can seem like there's no time left over for yourself. 

But you've got this! You can get a workout in here and there. Here are some methods I've found helpful:

Pick a Specific Time.

If you don’t already, think about when and how often you want to exercise every week. You might be surprised at how much more energy you have when you exercise even a little bit every day—and how much less stress it can help relieve.

I know you’re thinking: how could I POSSIBLY DO THIS?? 

I know, friend. It sounds like I’m adding more to your plate. 

Here’s how you can easily add fitness to your schedule: Set aside a specific time for physical activity every day. It may be difficult to fit in a workout if you don’t have any structure or preparation for it, so set aside 10 minutes each day to devote to some kind of movement, even if it’s just using the stairs or a 10 minute yoga video. Find a time of day when your schedule is clear and won't conflict with other obligations, such as child care or work commitments. As you make this part of your routine, you can build up to 20 or 30 minutes.

PRO TIP: Put exercise first! It's easy to let things fall by the wayside when they don't seem urgent enough or important enough; but remember: Your health is one of your most important assets! Take care of yourself by prioritizing exercise over other tasks that do not offer similar benefits (like scrolling through social media). Still not sure how to make this work? Keep reading.

Block out some time in your calendar.

The first thing to do is set aside time in your calendar for exercise. Block out this time as if it were an important meeting or appointment because that's exactly what it is! PRO TIP- Put it in your online calendar and sync it with your partner so that they know, too!

If you're the kind of person who has trouble sticking to something, this can be a great way to keep yourself accountable. If you see that something else requires your attention on a given day, you know that there's already time scheduled for exercise. If you absolutely have to use that time for something else, think about when you can shift your workout OR how could you get movement in a different way.

Gather your supplies.

Having your workout space prepared or packing your bag for the gym can go a long way to making it easier to make time to workout. Keep your gear where you can use it best. Do you put on a youtube yoga session in the living room typically? Keep your yoga mat in the living room. Working out during a lunch hour? Be prepared with water and snacks, or make sure you take the time to eat a healthy meal an hour before working out or immediately after.

PRO TIP: Invest in work clothes that double as workout gear! This includes comfortable clothes that are easy to move in—and if possible, a fresh set of clothes for after. Bring shoes that are good for running or walking around outside (if necessary).

If you're traveling, try this.

When going away, stay in a hotel or motel that has exercise equipment available for guests. Many hotels have fitness centers and some even have the equipment in the rooms. If you are involved in the booking process with your work, it's also a good idea to look for hotels with a pool or hot tub. Fun fact: I used to be a Manager of Vacation Services and sent people on their dream vacations. I’ve used the gym at a Disney resort!

Already booked a trip and know there isn’t a facility? No problem. Pack a resistance band in your luggage! They’re lightweight and take up very little space. Most work trips have a significant amount of free time for you to rest and enjoy the working trip. A few simple moves in your room and your workout is done! 

Consider going to bed earlier

You don't need to wake up before dawn to get some exercise — aim to go to bed earlier so you can get up earlier and have time to work out. Even 10 minutes of yoga or a quick mobility video will make a huge difference. Consider slow, gentle movement because you are likely feeling stiff and need to warm up first thing in the morning before you start working. I personally tend to have stiffer neck, and ankles and some finger numbness(Hooray, 30s!) Starting with mobility boosts circulation and helps your range of motion.

If you're not into working out in the morning and prefer evening workouts, then consider taking a nap during the day. This will help refresh your body so you can have more energy when it's time for your workout. Bottom line: sleep should be a priority over working out. Make sure you are well rested before putting additional stress on the body.

Put your workout clothes on.

Put your workout clothes on first thing in the morning, or keep them near your bed, where you'll be more likely to wear them later. If the thought of putting on sweatpants after work makes you want to curl into a ball under the covers and never leave your bedroom, this is for you.

It's nice to feel like yourself after a long day, and you’re likely not going to want to move when you feel like decompressing. Changing your clothes and moving right away can make your couch time feel like a reward. Especially if you’ve been away from your kids all day—- getting your workout in right away is a good example to your kids. It also helps you feel at ease to rest with your family, knowing you got your workout in already!

Finding Time for Workouts Takes Intention.

You might be thinking, "I'm a working mom and I barely have enough time to get through my day, never mind find time for exercise." I get it. But you can always find time for exercise as long as you are intentional about it. If another activity is more important than your health and well-being, then that's the one that will take priority in your life. (Guilty!)

You cannot allow yourself to be distracted from your goals or discouraged by setbacks. Instead of focusing on what's going wrong in your life right now (which will only make things worse), focus on how good your body feels after exercising or how proud you feel when you can chase after your kids, pain-free! It’s easy to get overwhelmed by the challenges of being a working mom, but you can make it work with some planning and priority.

Working moms have a separate set of barriers to workouts than other women. If you feel overwhelmed by the prospect of getting back into exercise, just remember that you don’t need to do it all at once. If you can only fit in 10 minutes a day or even one hour per week, that will still help! Take the pressure off yourself and make time to take care of your body. It’s better than nothing at all — and every time you do it, your body will thank you for it. 

Not sure how to make workouts happen? Sign up for my free home workout guide!