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8 Ways To Squeeze In An At-Home Workout, For Moms

Jennifer White
Updated on October 9, 2020
Jennifer White
By Jennifer White
mbg Contributor
Jennifer S. White is a writer and yoga instructor and the author of "The Best Day of Your Life."
October 9, 2020

Some people might think that stay-at-home moms have it easy, that there’s no reason for us not to exercise. But, moms, we know it’s not that convenient, right?

That said, I work out almost every day—and while I can vouch for the reality that it’s not easy, it is a priority. However, it took me a while to figure out my system for squeezing in workouts while cruising after toddlers.

Here, I've put together eight realistic tips for any parent who wants to get into great shape, all while the little ones are around.


Don’t wait for help.

I don’t live by my family or have a babysitter to help out. These tips have been created out of pure necessity within my life. My most important advice to all moms out there who want to exercise and feel good about themselves? Don’t wait for someone to help you out. We can do it.

If you can grow a baby inside of your body and can clean up more poop in one day than you thought was possible, you can find thirty minutes a day to exercise.


That said, don’t be afraid to ask for help.

Typically, my daily exercise is done by the time my husband comes home from work. If I waited for him, I probably wouldn’t workout at all or not to the same capacity because—news flash—it truly is exhausting chasing children. Additionally, he wants to exercise too.

Regardless, there are days when my head is spinning and it takes every ounce of control not lose my temper. It's days like these that I give the kids to him while I work out. Everyone needs help sometimes, and it’s absolutely true that being a stay-at-home mom is an incredibly demanding (and rewarding) job.


Give yourself a break.

Realize that while “chasing children” isn’t necessarily a workout, we're at a stage where we likely won't get as much exercise as we want—and that's OK.

I’m one of those people who could (and has) exercised for hours a day, given the opportunity. This, though, isn't one of those time in my life, especially if I want to be present with my children the way I want. So I’ve come to accept that on most days, I'm not working out to win races or competitions.


Stop using children as an excuse.

Our kids, in my humble opinion, should never be used as excuses for why we don’t take care of ourselves. It’s not true and it’s not fair, so don’t do it.


Exercise early in the morning.

It’s hard to come up with as many reasons for why we didn’t exercise that day if we get right to it. Try as hard as you can to carve out thirty minutes for yourself before or after breakfast.


Let kids feel like it's a team effort for mom to complete a session.

Last weekend, my husband went mountain biking and I didn't want to miss an opportunity to work out while I waited for him to come home. So I put the baby down for her nap and took my toddler into the basement with me. True, there wasn't a lot of room for her to play in my workout area, but she had two of her favorite books and was ready to help Mama count out her reps.

When I finished a set, we high-fived and yelled, “Go team! We did it! Hooray!”


Acknowledge that watching mom exercise isn't the most fun, but there are rewards afterward.

One of the main reasons I exercise in the morning is that it impacts my mood for the rest of the day. I’m also honest with my children that mommy works out because while it does take time away from the beginning of our day, it makes mommy much more patient and fun for the whole day after. Kids may have limited ability to understand a verbal explanation like this, but the proof is in the pudding.


Know that rewards might be delayed.

At the end of the day, I workout largely so that I can chase my children—staying healthy and in shape for a lifetime with them is one of my best motivators.

Plus, one day, I hope my kids remember how I had to work at staying fit while they were little, and that this helps them develop a healthy attitude about exercise. I'm raising two daughters, and I want them to grow up with healthy body images and to know that I value myself as a human outside of being their mother. Staying active and keeping my body strong are some of the easiest ways I can think of to work toward this otherwise challenging goal.

Also here’s one last tip: be patient with yourself. Know that being in your best shape doesn’t mean looking like someone else. Make sure your workout time is adding to your self-esteem and your self-care rather than detracting from it.

Most importantly? Give yourself a huge hug for working so hard to take care of yourself in front of your kids.

Jennifer White author page.
Jennifer White

Jennifer S. White is a writer and yoga instructor and the author of The Best Day of Your Life. She holds a Bachelor's degree in geology.