The Mum’s Guide to Staying Fit: Easy Exercises for a Busy Schedule

Hey lovely mums! It’s Somayya here, and today I want to chat about something that’s been a lifesaver for me as a busy mum: finding time to stay active. We all know how chaotic life can be, right? Between work, school runs, cooking, cleaning, and the endless to-do lists, it feels like there’s no room left for ourselves. But here’s the good news: staying fit doesn’t have to be overwhelming, and you don’t need hours at the gym! Trust me, a little movement goes a long way, and I’m going to share some super simple exercises you can fit into your daily routine.

So, if you’re feeling like there aren’t enough hours in the day (which is every day for me!), let’s dive into easy ways to stay healthy—no matter how hectic your life gets.

1. Start Your Day with a 5-Minute Stretch

I get it, mornings are wild. But before the kids wake up and the day kicks into full speed, taking just 5 minutes to stretch can make a huge difference in how your body feels. Here’s a quick routine you can try as soon as you roll out of bed:

• Neck Rolls: Loosen up any tension by rolling your neck in circles (5 rolls each way).
• Shoulder Shrugs: Lift your shoulders up towards your ears and release (do 10 reps).
• Standing Side Stretch: Reach one arm overhead and stretch to the side (hold for 10 seconds on each side).
• Forward Fold: Bend at the hips, let your arms dangle down towards your toes (hold for 15 seconds).
• Quad Stretch: Pull one ankle towards your glutes (20 seconds on each side).

In just 5 minutes, you’ve woken up your body and set a positive tone for the rest of the day. It’s such a simple way to start the day feeling good. Personally I’ve been trying streches from this youtube channel and i swear it helped me soo much for my lower back pain. It has a variety of videos from focus body parts to full body and different lenghts depends on how much time you have.

2. Sneak in Movement Throughout the Day

Here’s a fun secret: as mums, we’re already on the move all day long! Running around with the kids, doing chores, grocery shopping—it all counts as movement. And we can turn those everyday tasks into mini-workouts:

• Play with the kids: Whether it’s tag, hide and seek, or a family dance-off in the living room (my personal favorite!), playing with your kids is a great way to get moving.

• Turn chores into workouts: Do squats while you pick up toys, or lunges as you vacuum. Even doing calf raises while washing dishes adds a little extra exercise into your day.

• Walk more: If you can, walk instead of drive—whether it’s to the park, to school, or the shops. Pushing a stroller doubles as a mini workout too!

The beauty of this? You’re already doing these things, but now they’ll be helping you stay fit too.

3. Try a 10-Minute HIIT Workout (No Equipment Needed!)

When you’ve only got a few spare minutes (which is basically all the time, right?), High-Intensity Interval Training (HIIT) is your best friend. Here’s a quick 10-minute routine you can squeeze in while the kids nap or before they wake up:

• Jumping Jacks (30 seconds)
• Bodyweight Squats (30 seconds)
• Push-ups (30 seconds, on your knees if you need!)
• Mountain Climbers (30 seconds)
• Plank Hold (30 seconds)

Rest for 30 seconds, and repeat 2-3 times if you can. It’s short, sweet, and packs a punch!

Need some help getting started? Check out this great YouTube video for a 7-minute HIIT workout for busy mums:

4. Exercise with Your Kids

If you can’t find time to work out alone, why not involve the kids? Exercising together is a great way to stay active while setting a positive example for them about fitness.

• Dance Parties: Blast some music and dance around the living room together!
• Mum and Kid Yoga: There are loads of kid-friendly yoga videos online, like this one:
  
• Active Games: Play games like tag, obstacle courses, or even a family game of soccer in the backyard.

Not only will you be getting in some exercise, but you’ll be bonding with your kids too!

 Don’t Strive for Perfection, Just Keep Moving

It’s easy to think that staying fit means sticking to a strict workout schedule, but as mums, we know life doesn’t always go as planned. And that’s okay!  Some days, your workout might be chasing after your kids or walking around the grocery store—and that counts. On other days, you might manage a full workout. It all balances out in the end!

If you need more advanced workout, with little equipement and most importantly, it can be done anywhere anytime, with little planning to you schedule. You can check this post for more insights, and always remember Any movement is better than none.

 Rest When You Need It

Last but not least: rest is just as important as exercise. If you’re feeling tired or burnt out, it’s okay to take a break. Rest days are vital for recovery and preventing burnout. Listen to your body and know when to take it easy.

Studies That Show the Benefits of Regular Movement:

• Exercise boosts your mood: According to a study by Harvard University, even small amounts of exercise can reduce stress and improve mental well-beingreases energy levels**: A study from the Mayo Clinic found that regular physical activity boosts energy levels, which is especially important for mums balancing a busy life.

you’ve Got This, fellow Mums !

Finding time for fitness can be hard, but it’s not impossible. Even with a busy schedule, small changes and little bursts of movement can make a big difference. Remember, it’s about feeling good and staying healthy—not about perfection.

So take a deep breath, find what works for you, and most importantly, have fun! You’re doing an amazing job, and I’m right here cheering you on.

With love, Somayya ❤️