Moms Must Prioritize Fitness

As busy moms, we often prioritize the needs of our families before our own, but it’s essential to remember that taking care of ourselves is just as important. 

Prioritizing fitness isn’t just about fitting into your favorite pair of jeans—it’s about boosting your mental and physical health, setting a positive example for your kids, and ensuring a longer, healthier life.

Practical strategies can be implemented to overcome common obstacles like lack of time, soreness, and uncertainty about what workouts to do.

There are frameworks that can help you reach your goals like making exercise a non-negotiable habit, incorporating movement into your current daily routines, creating an anti-vision to motivate you, and finding ways to stay accountable. 

Let’s look at why busy moms must prioritize fitness and how to do it. 

The Benefits of Working Out

Mental Health Benefits

Working out is a powerful tool for maintaining and improving mental health. Regular physical activity releases endorphins, often referred to as the “feel-good” hormones, which help reduce stress levels, anxiety, and symptoms of depression. 

Engaging in exercise also promotes better sleep and can boost your mood and overall mental well-being. Incorporating physical activity into your routine can provide significant mental health benefits.

Having good mental health will make you a better mom. There’s a saying that you can’t pour from an empty cup–and it’s true. 

If you’re moody, finding yourself anxious, or have low energy–working out can improve all these areas. This will allow you to have more patience during those trying moments that come with raising children. 

If you’re in therapy but not working out, I would especially encourage you to add it to your routine.

Check out this clip from the Joe Rogan podcast with Abigail Shrier about therapy and how exercise can help:

https://www.instagram.com/reel/C5qtftqx11X/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Physical Health Improvements

The physical health benefits of working out are well-documented. Exercise helps maintain a healthy weight, improves cardiovascular health, strengthens bones and muscles, and enhances flexibility and balance. 

Regular physical activity can reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. 

It’s a cornerstone of a healthy lifestyle, helping you feel more energetic and capable in your daily activities.

Setting an Example for Your Children

When adults prioritize fitness, they set a positive example for children. Kids who see their parents regularly engaging in physical activity are more likely to adopt these habits themselves. 

This early exposure to the importance of exercise helps instill lifelong healthy behaviors. And they can experience the physical and mental health benefits as well.

Encouraging kids to join in can make workouts fun and family-friendly, fostering an active lifestyle for everyone. This can lead to them making exercise a priority later in life.

If you see an overweight child and their parents are also overweight, you might think it’s genetic. But it’s more likely that the child just adopted the same behaviors that led to their parents being overweight.

Thanks to the study of epigenetics, it was found that the exact same cells can develop into different things based on their environment. 

One cell can turn into fat while the other cell that was completely identical at the start can turn into muscle. It depends on their environment and which genes are expressed that determines this outcome.

Moms must prioritize fitness for the sake of fostering a healthy environment for our kids’ cells to thrive.

Muscle Mass and Longevity

Building and maintaining muscle mass through strength training not only enhances physical appearance but also plays a critical role in preventing disease and promoting longevity. 

Muscle tissue helps regulate blood sugar levels, supports metabolic health, and improves overall functional ability, making everyday tasks easier and reducing the risk of falls and injuries. 

Strong muscles also support bone health and can help prevent osteoporosis. By incorporating resistance training into your routine, you are investing in a longer, healthier life.

Listen to this clip of Dr. Gabrielle Lyon talking to Brad Lea about how muscle is medicine. She poses the question: What if we are not “over fat,” what if we’re “under-muscled.”

https://www.instagram.com/reel/C4Ua0L4rBwy/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

Movement is essential for muscle, muscle is essential for health.

The Cost of Convenience 

Working out is something our ancestors didn’t have to worry about fitting into their schedules. Physical activity was woven into the fabric of daily life. 

There was no need for structured exercise routines because the demands of survival naturally kept people active throughout the day.

Hunter-gatherers spent much of their time foraging for food, hunting animals, and gathering resources from their natural environment. This required constant movement over varied terrain, often covering long distances each day.

Even in the agricultural age they were tilling the soil, planting, weeding, harvesting, and tending to livestock were all physically demanding tasks that required strength and endurance. Their daily routines involved significant physical activity.

Our ancestors didn’t have the luxury of modern amenities like cars, washing machines, or electric appliances. They had to rely on their own physical abilities to accomplish tasks that we now take for granted.

In pre-industrial societies, most tasks were performed manually. Whether it was chopping wood, carrying water, building shelters, or crafting tools and utensils, nearly every aspect of daily life involved physical exertion.

Now we sit at desks all day, so we have to be intentional about getting movement in daily. That’s the cost of convenience. 

This post from @TomandLaurenHealth on instagram illustrates the cost of convenience perfectly. While this is related to money and technology, it still applies to health. 

https://www.instagram.com/reel/C6UABWNtqcD/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

It’s so much easier to make a doctor’s appointment and get a prescription than it is to change our lifestyles and address the root cause of our issues. 

So many of our modern problems could be solved by a healthier lifestyle that incorporates more movement.

Overcoming Obstacles

So now you know why you have to prioritize workouts–because we just aren’t getting enough activity during our normal day to day lives. But that doesn’t fix the obstacles in your way of getting in a sweat session. 

No Time for the Gym As a Busy Mom

It can be overwhelming just thinking about adding time to workout into your routine. As a busy mom you already have so much to juggle. Your kids rely on you for their complete survival, especially if you have babies and toddlers. 

If you work full time, have kids in sports, have nap schedules to cater to–it can seem like there’s no time for exercise.

But you don’t have to go to the gym, and you don’t have to spend hours in a workout to get good results. A quick workout can make a significant difference. Let’s work smarter, not harder. 

Also, I bet you have more time than you think. Check out your screen time report on your phone each week, and that will tell you how much time you actually do have. This always humbles me when I think I don’t have time.

You Will Be Sore

Yes, you will be sore. But even if you want to stay exactly the same as you are right now, you have to work for that. 

If you do nothing, you will actually continue to get worse. This is what’s called the law of entropy. The law of entropy is that systems naturally move towards a state of disorder.

For instance, if you never clean your house it will naturally get really dirty and dusty. You have to maintain the house and regularly clean it if you want it to stay as clean as it is right now. 

The same concept applies to our health and fitness. If you want to keep the muscle you have now, you have to work for it. Otherwise you will lose it. 

Our bodies are highly adaptive systems, constantly responding to the demands placed upon them. When we engage in regular physical activity, our muscles adapt by becoming stronger, more efficient, and better equipped to handle the stresses of exercise.

This means exercise will become easier over time and you won’t experience being miserably sore like you are when you first start a fitness routine.

When we lead sedentary lifestyles or fail to work out our muscles regularly, the law of entropy comes into play. Without the stimulus provided by physical activity, our muscles begin to atrophy, losing strength, flexibility, and endurance over time. 

The famous author, Stephen King, was hit by a car years ago that left him in the hospital for a long stay. I read that as soon as he was able he asked to write even when he was unable to get out of bed.

He knew that he would start to atrophy in this area if he did not keep up with his daily writing routine. Atrophy means to waste away or decrease in size. If he didn’t keep it up, he would be set back and lose his ability. 

This works the same way a hospital stay can result in physical therapy to regain the strength lost while on bedrest. You can lose 2-5% of muscle mass per day in the hospital. 

It’s logical to conclude Stephen King could also have been setting himself back in his writing ability by the same percentages each day he didn’t write. 

Hospital stay or not, we are doing this to ourselves daily when we live sedentary lives with no fitness routine. We are slowly losing muscle and getting in worse shape by not doing anything to maintain our current state.

So yes, you will be sore at first. But it will get easier if you keep going. And the alternative is worse than your current state of fitness. 

You Don’t Know What Workouts To Do 

With all the different workout advice out there, it’s no wonder you don’t know where to start. It used to be all about HIIT (high intensity interval training) and cardio to lose weight. Then cardio was out and lifting heavy was in. Then crossfit, then pilates, etc. etc.

My research led me to figuring out that it’s all beneficial. You just have to experiment and find out what you enjoy doing. 

As a busy mom, I figured out how to work in super short workouts that were just as effective as longer ones. I also figured out how to implement more movement in my daily routine in general.

I made a post about 7 workouts for busy moms if you need some ideas.

Creating a Healthy Lifestyle

If your goal is to add fitness into your routine, let’s come up with a framework for creating a healthy lifetyle.

Make Exercise a Non-Negotiable Habit

Just like brushing your teeth, exercise should become a non-negotiable part of your daily routine.

You don’t get up in the morning if you have a job and think, “Do I feel like going to work today?” You just go. 

So how can you make exercise a non-negotiable habit like brushing your teeth or showing up for work?

Understanding the psychology of habit formation can be incredibly helpful. 

Here’s how these principles apply specifically to integrating daily exercise into your routine:

• Consistent Routine: Consistency is key to forming any habit, including daily workouts. Choose a specific time of day and stick to it as much as possible. Whether it’s first thing in the morning, during lunch break, or after work, having a consistent exercise schedule helps establish a routine.

• Environmental Cues: Create environmental cues that signal it’s time to exercise. This could be laying out your workout clothes the night before, setting up your exercise equipment in a designated area, or having a specific playlist or podcast you listen to while working out. These cues help trigger the habit of exercise when encountered.

• Start Small: Begin with manageable workouts that don’t feel overwhelming. Starting small reduces the barrier to entry and makes it easier to stick with the habit. Even a short 10-minute workout can be effective in the beginning stages of habit formation.

• Reward System: Establish a reward system to reinforce your exercise habit. This could be as simple as having a delicious protein shake after your workout. Make this something you only get if you complete a workout. Over time, your brain associates the positive reward with the behavior of exercising, making it more likely to continue.

• Self-Efficacy: Cultivate a belief in your ability to stick to your workout routine. Focus on your past successes and remind yourself of the progress you’ve made. Setting realistic goals and celebrating your achievements along the way boosts your confidence and strengthens your commitment to exercise.

• Habit Stacking: Link your daily workout to an existing habit in your routine. For example, you could commit to exercising immediately after brushing your teeth in the morning or before dinner in the evening. By associating your workout with an existing habit, you’re more likely to follow through consistently.

• Gradual Progression: As your exercise habit becomes more ingrained, gradually increase the intensity or duration of your workouts. This progression keeps the habit challenging and prevents boredom. However, be mindful not to increase too quickly, as this can lead to burnout or injury.

• Monitoring and Feedback: Keep track of your workouts and progress over time. This could involve keeping a workout journal, using a fitness tracking app, or simply reflecting on how you feel after each workout. Monitoring your progress provides valuable feedback and reinforces your commitment to your exercise habit.

By applying these principles, you can establish a habit of daily workouts that feels natural and sustainable over the long term.

Remember that building a habit takes time and patience, so be kind to yourself and celebrate your successes along the way.

Add Movement Naturally

Adding movement naturally into your everyday life is an easy way to combat a sedentary lifestyle. You’ve heard “take the stairs” and “park further away” a million times. But here’s some other ideas that might move the needle more.

1. Walk and Talk: If you have phone calls or virtual meetings, do them while walking around. It’s a great way to stay active without needing extra time. 

2. Play with Your Kids: Engage in active play with your children. Whether it’s a game of tag, a bike ride, or just running around the yard, you’ll both benefit from the movement.

3. TV Time: Use commercial breaks or the time between episodes to do some quick stretches or bodyweight exercises. It keeps you moving even when you’re relaxing.

4. Make up a Game: Make up a rule that every time you go to the bathroom you have to do 5-10 bodyweight squats. Or hang a pull up bar on the way to your office and every time you cross that threshold do some hangs for 30 seconds (or a couple pull ups if you can). 

5. Habit Stacking: We talked about this for full workout routines, but you can also apply this rule to little movements. Every time you brush your teeth, do squats for those 2 minutes. When you’re waiting for the coffee maker to finish, do wall push ups until your cup is ready. 

Setting an Example for Healthy Kids

If we want our kids to grow up healthy and active, we have to set the example.

Children learn by watching us, so when they see us prioritizing exercise and enjoying it, they’re more likely to adopt those habits themselves. 

Make family activities that involve movement a regular part of your routine, and show them that being active can be fun and rewarding.

Creating an Anti-Vision

You’ve probably heard of making a vision board for your goals, but thinking about what we don’t want in our future can be a powerful motivator. 

Imagine a scenario where inactivity leads to health issues, a lack of energy, or missed opportunities to enjoy life with your loved ones.

This anti-vision can help you clarify what you need to do now to prevent that outcome. 

Ask yourself:

How will my health look if I neglect exercise?

What kind of example am I setting for my kids if I’m inactive? How could their lives look in the future if they grow up with active parents vs if they don’t?

Will I be healthy enough and have enough energy to play with my future grandkids?

What daily steps can I take to ensure a healthier future?

I saw a video once of a grandmother who fell and couldn’t get up to grab her grandbaby in a moving stroller headed for oncoming traffic. Thankfully a stranger stepped in to help and the child was safe. 

But this visual of what my future could look like put a powerful anti-vision in my head. I want to make sure I never put my children or grandchildren in harm’s way because of the state of my health. 

I don’t know this grandmother or her situation. I’m not trying to place blame on her or say that everything that happened is her fault. 

But I am taking my health into my own hands. I know that if I prioritize health and fitness I will have a better chance at avoiding situations like this. 

If you want to avoid this unwanted future, make small but consistent changes. Commit to daily movement, integrate exercise into your routine, and remember that these actions today will lead to a healthier, happier tomorrow.

Accountability

The biggest thing that helped me get in a workout when I was first starting out was accountability. 

I had two friends who were also making working out a habit. One of them sent a workout to me for body weight exercises. We used the Tabata app to do them. 

By the end of the day we had to send a checkmark to the group chat indicating that we completed the workout. 

Once I got the checkmarks from those two friends–I had to get my workout in. I wasn’t going to be the only one who didn’t do it for the day.

Sure I could have lied and sent a check mark even if I didn’t do the workout. But who would that be helping? Plus, I have a guilty conscience and couldn’t do that anyway. Or maybe it’s called integrity? 

Anyway, this single rule of sending a checkmark to my friends is what got me moving. 

The Tabata workouts were short and easy. I often did 3 rounds of them, which was still only a 12 minute workout.

I added dumbbells to my bodyweight exercises when I could. 

I also made a habit to go on neighborhood walks everyday after dinner with my husband while I pushed our one year old in a stroller.

Our neighborhood had some bigger hills, so pushing the stroller up them was a pretty good workout.

The Tabata workouts and walks are the two big things I did to get started. But once I got going it made me want to do more.

I quickly added in rebounding, then hanging on a pull up bar, and eventually doing HIIT on our treadmill. Our walks after dinner got longer.

Sometimes just getting going has this ripple effect in your life.

The mental and physical benefits were almost immediate. I was a much happier person. I felt like me again.

So try asking for help for accountability when you are trying to make exercise a part of your routine. Your friends may thank you for it as it could change their life as well. 

Health and Well-being 

Taking time for your workouts isn’t just about getting fit—it’s about becoming the best version of yourself. 

Regular exercise is the best version of self-care. 

When you relieve stress through exercise, you’re not only boosting your own mental well-being, but you’re also creating a more positive and calm home environment. 

By setting an example of healthy living, you’re teaching your kids invaluable life lessons about the importance of staying active and caring for their bodies. 

Plus, prioritizing your health today means you’ll be around longer to enjoy all the precious moments with your family. 

So go ahead, make that time for yourself—you’re doing it for you and for them. You’ll be a better mom, a healthier role model, and you’ll enjoy a longer, happier life together.

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Hebrews 12:11

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Disclaimer: The information provided on this blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or any personal health concerns. Reliance on the information presented on this blog is at your own risk. The content is not intended to provide medical guidance or recommendations, and the author is not responsible for any actions or decisions made based on the information provided. It’s important to consult with a qualified healthcare professional for individualized medical guidance.