How to Get Back Into Exercise as a Busy Mum - Tips for Sticking with an Exercise Routine

I think we can all agree that mums hold one of the most important jobs by a long stretch, and with so much going on sometimes exercise just isn’t the priority…

Before I go on, I want to point out that it’s totally normal for training schedules to fluctuate. We are human after all. We might wake up and simply not feel up for exercising, we might be on holiday, or we might get caught up with projects at work. Don’t beat yourself up over missing a few training sessions. It happens to everyone. What is important is being able to jump back on the bandwagon and get back into your exercise routine. Why? Exercise will boost your health, energy and productivity. What busy mum wouldn’t benefit from this? 

Easy to say, but how does a busy mum actually do it? Here are some of my top tips for staying consistent and overcoming the obstacles that may be preventing you from doing so.

It’s Been So Long

Perhaps it’s been one week since you last exercised. Perhaps it’s been one year. I get it. It’s incredibly difficult to motivate yourself to exercise if you’ve been out of it for a while. What difference is another day going to make? An all or nothing attitude is not only detrimental to our goals, it makes it more likely that we end up doing nothing at all! Instead, focus on the fact that you’re ready to start again. Tell yourself that it is necessary to take small steps and ease back into it. Go for the lighter weights or go for fewer reps. This is important for a number of reasons. If you go in knowing that your workout is supposed to be light, this will take off some of the pressure if you find your first workout to be incredibly tough. This will also minimise muscle soreness post workout, which very often deters people from continuing to exercise. Your body needs a bit of time to adjust and condition itself again. This can take up to at least a few sessions. So don’t let your first workout dishearten you. It will always be the hardest. No one likes to see how much strength or fitness they’ve lost. No one likes to feel uncomfortable and totally out of breath. This is only temporary. Instead of letting these fears get to you, manage your expectations and focus on the fact that you’re ready to get up and go for it.

Don’t Stress The Small Stuff

No time? No access to a gym? No problem! You’ll be surprised at how much you can achieve with limited time and with limited equipment. If you only have 20 minutes, you only have 20 minutes. If it means waking up a little earlier than usual give it a go! This time is for you and only you. It will set you up for the day, get those endorphins flowing and I guarantee you won’t regret it. Movement is key. If you’re a yogi, use this time to concentrate on your breathing and getting in touch with your body. If you’re after a sweaty session there are plenty of body weight exercises to choose from. Think higher reps and shorter rest time. There are also loads of ways to make your workout more challenging - resistance bands, a TRX, a skipping rope, a couple of dumbbells, or using some of your furniture creatively! Safely of course… And for any pregnant or postpartum readers out there, do check with your doctor or midwife if there are any exercises you should avoid or if there is any reason why you shouldn’t be exercising. Check out my 20 minute home workout below!

Find A Workout Buddy Or Join A Group Class

Who says exercising has to be done on your own? If you prefer some company consider finding a friend with similar goals who you can work out with. This will help both of you stay accountable and motivated. Joining a group class is also a great way to stay active. Even better, you have plenty of options to choose from - boxing, yoga, outdoor circuits, pilates, running. The list goes on. Try something new or choose something you love. Group classes are excellent for making friends, finding your tribe, and encouraging each other. Friends and groups classes can be your support system.

My Workout Was Shit

Let’s say you’ve found your rhythm again and training has been going well. You’re pumped and ready to crush your workout, but it goes absolutely shit. Let’s get one thing straight. This does not mean you are weak or that you’ve ‘lost’ your fitness. There are so many factors that can cause or influence a shitty workout. These include mental or physical stress, fluctuating hormones, lack of sleep, overtraining, poor nutrition choices, or maybe you’re coming down with a cold. Listen to your body and don’t push it. Try again tomorrow or after a couple days’ rest. The most important thing is to stay consistent and keep in mind that ‘off days’ are completely normal. You might find that the next workout after some rest is incredible! 

You Are Number 1. Look After Yourself. 

No matter how busy life gets, remember to prioritise your own health and wellbeing. Be mindful about getting sufficient sleep, eating well and making movement a part of your daily life. Yes, it is often easier said than done, so I highly recommend setting yourself one to two goals a day. Start small and make them attainable. It’s not just about exercise either. This could be ten minutes of meditation, adding a vegetable to your lunch or getting in those squats while the baby is napping. This is different for everyone and that is totally fine. There is no need to compare yourself to anyone else. By making your goals achievable you’ll soon forget that they were goals in the first place as they will quickly become routine habits.

20 minute home workout

Give this home workout a try after a light warm up. If you’re pregnant or a new mum and have been cleared by your doctor or midwife to exercise, check out this version:

Air squats
Seated tricep dips
Burpee walk outs
Glute bridge
Curtsey lunges

Do each exercise for one minute and rest for 15 to 30 seconds before moving on to the next one. Once you’ve completed all five, rest for 1 to 2 minutes and repeat for 2 more rounds. 

If you’re feeling stronger and fitter, try this slightly more intense variation:

Jumping squats
Tricep dips
Burpees
Banded glute bridge
Curtsey lunges

Like above, do each exercise for one minute and rest for 10 seconds before moving on to the next one. Once you’ve completed all 5, rest for a full minute and repeat for 2 more rounds.