Exercise Tips for Moms: How to Get Moving When You Really Don’t Want To
Starting to Exercise with Ease
Getting started with exercise can feel like a lot of work, especially when you’re already managing a busy schedule. But don’t worry—it doesn’t have to be overwhelming. Here’s how to take those first steps in a way that feels doable and even a little enjoyable.
Overcoming Exercise Aversion
If you don’t enjoy exercise, let’s start by changing the way you think about it. Instead of seeing it as a chore, treat it as a much-needed break that’s just for you. Begin with activities you genuinely like—maybe it’s dancing in the living room, a brisk walk in the park, or a leisurely swim. Choose movements that don’t feel like “traditional exercise,” so you can create positive experiences right from the start.
To build confidence, set small, achievable goals. Even five minutes of movement is a win! Reinforce these new habits by rewarding yourself with a favorite treat, a warm bath, or a quiet moment alone. Remember: it’s about progress, not perfection. Each step counts, and before you know it, you might even look forward to moving your body.
How to Enjoy Exercise
The key to sticking with exercise is to make it fun. Choose activities that genuinely make you smile or lift your mood. Love music? Create a high-energy playlist that makes you want to move. Try new things, like a virtual workout with friends, a fun dance class, or a soothing yoga session.
It doesn’t have to be intense to be effective—focus on how moving your body makes you feel, whether that’s more energized, less stressed, or simply happier. Celebrating small victories, like feeling more awake in the morning or enjoying better sleep, can help shift your mindset. Variety is also key; switch up your routine with a new walking route or a different workout video to keep things interesting. The goal is to associate movement with positive feelings, turning it into a part of your day that you actually look forward to.
Simple Workout Ideas for Moms
Quick and Effective Routines
As a busy mom, finding time to exercise can feel impossible, but quick, effective routines make it doable. Start with a 10-minute circuit of basic moves—squats, push-ups, lunges—that hit major muscle groups. Get the kids involved by turning it into a fun challenge! If mornings are packed, try squeezing in a workout during nap time or while dinner cooks.
High-intensity interval training (HIIT) is great for maximizing results in minimal time and can be done at home with little to no equipment. If you need inspiration, there are plenty of free resources on YouTube. The aim is to fit in movement without overwhelming your schedule. A few short sessions each week can make a big difference and help you prioritize yourself in the process.
Making Exercise a Family Affair
Turn exercise into family time by choosing activities everyone can enjoy—weekend hikes, bike rides, or a trip to the park. Even a backyard game of tag is a fun, effective workout. These activities promote physical health and create meaningful memories.
On rainy days, have a mini dance party in the living room or try a family-friendly workout video. This approach not only teaches kids about the importance of staying active but also keeps it fun for everyone. By making exercise a shared experience, you’ll be more likely to stick to your goals, all while setting a healthy example for your children.
Building a Sustainable Exercise Routine
Creating Consistent Habits
Consistency is key when it comes to making exercise a sustainable part of your life. Start by setting realistic goals that fit your lifestyle, like a 15-minute walk each day or three workouts a week. Treat exercise like any other appointment—put it in your calendar and make it a priority.
Finding a workout buddy can add a social element to your routine, keeping you accountable and making exercise more fun. Don’t be discouraged by setbacks; focus on progress, not perfection. Missed a session? Just get back on track the next day. Over time, these small, consistent actions will become habits. Track your progress, whether it’s in a journal or a fitness app, to see how far you’ve come and boost your motivation.
Celebrating Small Wins
Celebrate every step you take, no matter how small. Whether it’s completing a workout, adding an extra rep, or simply choosing to move when you’d rather rest, these are all victories on your fitness journey. Treat yourself to a non-food reward, like a new book or a relaxing bath.
Share your wins with friends or family, or keep a journal to reflect on your progress. This helps reinforce positive changes and keeps you motivated. Remember, the goal is to build a positive relationship with exercise by focusing on progress. By celebrating small wins, you’ll cultivate a mindset that encourages you to keep moving forward.
Ready to Get Started?
If you’re ready to find movement that works for you—something you can enjoy and sustain—download my FREE GUIDE for tips, workouts, and more to help you get moving! Let’s create a plan that fits your life and makes you feel strong and confident.
