How To Guide: Easy Exercise For Working Mothers

Estimated reading time: 8 minutes

Ok guys, I’ve introduced you to two of the main tools in my mindfulness queen toolbox. If you’ve missed the previous posts, you can check them out below:

How To Guide: The Secret To Mindful Meditation

• A journey through the world of meditation for working mothers. Highlighting the transformative impact on mental well-being and providing practical tips for incorporating daily meditation it into a busy lifestyle.

How To Guide: Youthful Yoga For Working Mothers

• Guiding working mothers into the world of accessible yoga, emphasising its attain ability despite a busy lifestyle. Providing tips and digital resources to assist in incorporating daily practice into a busy life.

Now let me introduce you to the next banger, Keeping Fit – Because a healthy mind and body = A happy soul.

Don’t fret, I’m not about to tell you to get a gym membership, they don’t work especially when you’re time poor and have to cook dinner every night.

So, let’s talk about time-effective fitness for busy mothers instead and dive a little bit deeper into the wonderful world of walking!

Why Walking?

When I was in my 20’s, I would hit the gym almost every morning – a requirement that I assumed was necessary for a healthy mind and body. The problem was – I hated going! I also had to work, raise kids, clean the house and cook dinner. There was just no time or energy left in the day for me and by the time the weekends rolled around, I was absolutely shattered! Eventually I burnt myself out and tumbled off the “healthy lifestyle” band wagon, never to return for any reasonable length of time.

A few years ago, I decided that I needed to get back into shape – both mentally and physically. It had been a hard year and I knew myself well enough to know that I was not about to gain anything by joining a gym again. So instead, I popped on my walking shoes and headed out the door.

The benefits weren’t instant, as you would expect. But it wasn’t hard for me to get out of bed early a few times a week and head off for a walk and there is something pretty magical about being up before everyone else. Over the next few months I noticed some major changes – Mental clarity, increased endurance, less snacking and my favourite – weight loss. All without the burnout!

Walking benefits for working moms – It’s more than just exercise

Despite what people tell you, walking for 20mins a day is enough, if you can only do it twice a week, that’s also enough. There’s no point in going to some intense workout 5 times a week or getting a gym membership if you don’t actually enjoy it, you’re not going to stick to it and you’re therefore not going to get the exercise your body needs.

Here are five incredible benefits that will make you want to lace up those sneakers instead:

1. Stress-Busting Strolls: A brisk walk is your secret weapon against stress. It not only clears your mind but also releases feel-good endorphins, turning a hectic day into a refreshing journey.
2. Energy Boost: When the midday slump hits, forget the coffee—take a walk! It’s a natural energy booster that gets your blood flowing, leaving you recharged and ready to tackle whatever the day throws at you.
3. Time for Reflection: Walking provides a precious opportunity for introspection. Amidst the hustle, a leisurely stroll allows you to reflect on your day, solve problems, and even plan that upcoming project—all while getting some exercise.
4. Family Fitness Fun: Make walking a family affair! Whether it’s a weekend park stroll or an evening walk with the kids, it’s a fantastic way to bond, share stories, and instill healthy habits in the next generation.
5. Body and Mind Harmony: Beyond the physical benefits, walking nurtures your mental well-being. It’s a simple yet powerful mindfulness practice, helping you find balance, clarity, and a sense of accomplishment amid the chaos of daily life.

Oooh and if you mix this in with your daily meditation and yoga – you’re in for a real mindfulness treat.

Tip One – Of course you can complete a walk with your headphones in, listening to your favourite beats. But try taking your headphones out and listening to the miracle of nature around you.

Want to step up your experience?

Is the only thing that motivates you some good competition? You may like walking but you need that extra boost to fully immerse yourself? You like your work friends but also like to beat them in competition?

Well have I got the app for you – Reaction Club

Reaction Club is aimed at work places, it’s a great team builder and the bonus – you can use it for FREE for up 30 users! Let me run you through some of the benefits:

• Steps are automatically recorded through either the phone (compatible with both Android and iPhone devices) or a wearable device.
• The app generates a daily step goal for each participant based on their activity level and encourages them to share their achievements with the team
• The app announces the weekly top performers, those who have made the most progress, and generates a personal summary for each participant every Monday

There is a con though – I started using this app a couple of months ago and I did notice that if you’re using a fitbit, it won’t automatically log yours steps. So instead, I pretty much had to keep my phone on me 24/7 because it traces your steps. It is annoying but there will hopefully be an update at some point which changes that.

Tip Two – Take advantage of the weekly challenges on offer, nothing like a bit of healthy competition to get you moving.

Why not the gym? A Working Mothers Comparison

I have no issues with the gym, both my son and husband hit the gym on a daily basis and it works for them, they get massive gains and I love that they love it. But it just doesn’t work for me, and I don’t think it works for many working mothers, here’s my WHY walking is better:

TIME

• If I wanted to go to the gym, I have to account for travel – 20mins to the gym, 20mins back + 1hr workout = 1hr and 40mins
• If I wanted to go for a walk, I only have to account for the walk from the moment I leave the house, 1hr walk + 0hr travel = 1hr

COMPLEXITY

• There are a lot of people and machines at the gym, I could jump on the treadmill and know exactly what to do, but why would I pay to walk or run? If I was to touch the free-weights or weight machines, I’m at a loss and completely worried about other peoples opinions of how I just did that lateral curl.
• You put one foot in front of the other, it’s not that hard. I don’t have to worry about Margaret’s view on how I walk because she doesn’t care and I probably haven’t hurt myself.

COST

• My son pays $6.99 per week for his gym membership, while my husband pays a mind-blowing $19.99 per week for the same thing. And the sad truth is, there are way more expensive memberships out there.
• Walking costs you nothing – there’s really nothing more to that.

Tip Three – Incorporate some at home yoga into your schedule to incorporate some body-weight strength training into your time-efficient routine.

So what are you waiting for?

Walking is fantastic and the best part, it doesn’t cost a cent!

If you’re anything like me:

• You’ve tried the boot camps – But they didn’t work
• You’ve tried the gym – But it didn’t work
• You don’t want to try F45 – Because it’s too expensive

So why not try walking instead? Share your likes or dislike for walking (I would love to hear them) or join a community of avid walkers (I would love to hear about that too).

Ready to prioritize self-care and make ‘me time’ a non-negotiable? Subscribe now for exclusive content, tips, and inspiration to help you reclaim moments for yourself. Your well-being deserves it – let’s start this journey together!

• Priority Reset: The Art of Putting Yourself First
• How To Guide: The Secret to Mindful Meditation
• How To Guide: Youthful Yoga For Working Mothers
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