Building Sustainable Exercise Habits for Busy Mums: Embracing Realistic Progress

For many busy mums, finding the time and energy to exercise can seem like an impossible task. With societal pressures to regain their pre-baby bodies and maintain picture-perfect exercise routines, the expectations can be overwhelming. Balancing child schedules, work commitments, household chores, and the desire for some 'me time' can leave little room for fitness activities. In this blog post, we will explore key strategies for building sustainable exercise habits that fit into the busy lives of mums, acknowledging the need for flexibility, self-compassion, and realistic progress.

Dealing with Societal Pressure

After giving birth, mums often experience pressure from society to bounce back to their pre-baby bodies quickly. This pressure can be stressful and may lead to unrealistic expectations about exercise. It's important to remember that every woman's journey is different, and comparing oneself to others can be counterproductive. Embrace the idea that your body has gone through a significant change, and it's okay to take the time you need to rebuild your strength and fitness, no matter how long ago you had your children!

Prioritising 'Me Time'

Self-care is crucial for mums, and exercise can play a significant role in providing much-needed 'me time.' Use exercise as an opportunity to decompress, de-stress, and focus on yourself. Whether it's a quick yoga session before the kids wake up or a short jog after they've gone to bed, find a time that works best for you and stick to it. Remember that taking care of yourself allows you to be the best version of yourself for your family.

Navigating Busy Schedules

Mums are often juggling multiple responsibilities, including caring for their children, sport runs, school meetings, managing work commitments, cooking, and cleaning. Finding time for exercise amidst these tasks can be challenging. Instead of trying to fit in hour-long workouts 6 days a week, look for opportunities to incorporate physical activity into your daily routine. Take short walks during breaks at work, play active games with your children, or include them in your home workout sessions. By making exercise a family affair, you can spend quality time with your kids while staying active.

‍

When it comes to training in the gym, I find the sweet spot for most busy Mums is 2-3 sessions per week. The gym offers a space to focus solely on yourself and your fitness goals, away from the demands of daily life and the kids yelling “Muuuuummmm”. Here's how you can make the most of your gym sessions, even with a busy schedule:

Set Clear Goals: Before heading to the gym, define your fitness objectives. Whether you aim to increase strength, improve cardiovascular health, or simply destress, having clear goals will help you stay focused during your limited gym time.

Efficient Workouts: Opt for efficient and effective workouts that maximise your time. You don’t have to be in the gym for any longer than 20-45 minutes to get an effective workout done!

Prioritise Compound Exercises: Compound exercises target multiple muscle groups simultaneously, making them perfect for time-restricted workouts. Exercises like squats, lunges, deadlifts, and push-ups offer great bang for your buck, ensuring you get a full-body workout in a limited timeframe.

Supersets and Circuits: Incorporate supersets and circuits into your gym routine. Supersets involve performing two exercises back-to-back without rest, targeting different muscle groups. Circuits combine several exercises in sequence, allowing you to move quickly from one exercise to another. 

Stay Consistent: While attending the gym 2-3 times per week may not seem like much, consistency is key to seeing progress. Make these gym sessions a non-negotiable part of your schedule, just like any other important commitment.

Childcare Options: Some gyms offer childcare services, allowing you to work out with peace of mind while your children are in safe hands. If your gym doesn't have this option, consider swapping babysitting duties with a friend or partner, so you both get a chance to hit the gym.

Focus on Recovery: Balancing a hectic lifestyle with regular gym sessions requires adequate recovery. Make sure to prioritise rest, proper nutrition, and sleep. Recovery is crucial for muscle repair and overall well-being.

Be Patient with Yourself: Building sustainable exercise habits takes time, and it's okay to encounter setbacks along the way. Don't be too hard on yourself if you miss a gym session or have a challenging day. What matters most is your commitment to keep going and improving.

Avoid the "all or nothing" approach to exercise, as it can lead to burnout and disappointment. Building sustainable habits means making realistic commitments and celebrating small victories. Be kind to yourself and understand that some days you might not be able to exercise due to other priorities. Instead of feeling guilty, focus on getting back on track the next day. Consistency over time is what matters most.

‍

Building sustainable exercise habits as a busy mum is about finding a balance that works for you and your family. Release the pressure to conform to unrealistic expectations, and instead, focus on what is realistic and achievable. For most busy mums, training in the gym 2-3 times per week can be an effective way to focus on personal fitness goals and overall well-being. By setting clear objectives, opting for efficient workouts, prioritising compound exercises, and staying consistent, you can make the most of your limited gym time. Remember, fitness is not a race; it's a journey. Celebrate your progress, no matter how small, and enjoy the sense of accomplishment that comes with taking care of yourself amidst the beautiful chaos of motherhood.

‍