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Finding the time to work out as a new mom is hard. Between feedings, naps, interrupted sleep and seemingly endless daily to-do-lists, many moms struggle with keeping a postpartum fitness routine when their days revolve around meeting their baby’s needs. The good news is you don’t need hours at the gym to stay healthy and active, you just need realistic activities that fit mom life.
I know one of the first things that fell off of my usual priorities was working out. That and folding the laundry in a timely manner. It’s like no matter what I did, I just couldn’t find the time. And it took me a while to get back on track.
Here is what I’ve learned about how to get that daily exercise in after having 3 very different children.
Redefine what a workout looks like
We now know that getting the benefits of working out from weight loss to longevity does not have to be a daily 60-minute gym session. Just a 10 minute quick workout counts – as long as you’re doing the right kind of workout.
Here are some quick workouts you can do:
- 10-minute focused strength workout
- 10-minute walk. You can get three sessions in to get a full half hour cardio workout
- Stretching or yoga before bed
Schedule Your Daily Workout Like You Would An Appointment
Getting in a daily workout as mom can be hard if you’re just trying to squeeze the workout into whatever time you have left in each day instead of making it a priority like you would a doctor’s, hair, or nails for my ladies who love getting their nails done. You need to hold yourself accountable by scheduling the work out into your day.
Making your workout a priority will help you commit to yourself. I like to call it “me time”. Because it’s time getting healthy for me, so I can live as long as possible for my family.
Think you don’t have enough time? Try keeping track of yourself for a day and look at where you spend time on the couch scrolling, watching tv, etc. Times where you’re not actively
Here are a few sample times I used when I was a new mom:
- During naps
- Before the kids wake up
- Right after morning coffee when everyone was in a good mood
- Before dinner prep – or during dinner prep if dad was making something good
- After bedtime: but this only works if they’re all going to bed early
Include Your Kids When You Can
Keeping your kids entertained during workouts is a lot easier with more than one child as they get older. I’ll talk about this in the next section.
Some workouts you can do with young kids:
- Stroller walks
- Dance parties
- Playground workouts(bring resistance bands with you)
My oldest daughter is now five and she often joins me for short 10-minute workouts. She has her own little workout tracker that she gets to check the workout off.
Find Activities for Your Kids to Do While You Work Out
I remember when my oldest was a baby, and I would try to include him in my at-home workouts like I read about online. It was easy, right?
The problem? Not every baby enjoys sitting in their bouncy chair for 30 minutes or playing on their play mat while you work out. But, a lot of kids will I guess(but mine never did).
When my son was between 6 and 9 months I remember giving him different stations to play at. 10 minutes in his bouncy, ten minutes with a cardboard box(his castle), and 10 minute with his music set while i got 30-minute online workout in.
Here are few other activities your kids can do while you work out based on age:
| Baby | Toddler | Preschool + |
| Tummy time beside you | High chair snacktime | Puzzle time |
| Play mat toys & books | Art crafts & activities | Kids yoga video |
| Baby wearing workouts | Mom & me workouts | Independent play |
As you can see kids depending on their age, kids can be entertained in so many different ways. Even shadow puppets can give you a nice chunk of time while they entertain themselves.
Let Go of the All-or-Nothing Attitude
I think as a new mom, or mom, it’s easy to put the burden of the world, and the household, on yourself. It’s easy to make yourself feel guilty over not working out or if you gain weight. But one thing I want you to do is relax and take a deep cleansing breath.
Because progress comes from showing up every day whether it’s for 5 minutes or 45 minutes. Because progress beats perfection every single day. So please let go of the all-or-nothing attitude. If you miss a day, so what? It is no big deal in the grand scheme of life, I promise. Just pick up where you left off the next day.
Use “Fitness Snacks”
I just learned this term not too long ago, and I had to add it in here because this is a game-changer if you can’t find enough time (after a review your daily actions, of course!) to fit a full workout into your day. Or as was my case, if your child never gives you a break in the first 12 months of their life haha.
Fitness snacks refer to small boosts of movement throughout the day that add up. Some examples would be:
- Doing squats while warming bottles
- Doing lunges while vacuuming
- Doing core work during playtime. I know one thing my kids loved was when I did dead bug while they crawled all over me. It’s a great core exercise!
- Doing bicep curls holding your baby. Obviously in a slow, controlled movement with a kiss on the up move, but my babies loved this – especially when you make going up and down noise.
Focus on Energy, Not Just Weight Loss
When you’re a new mom, or even as a more seasoned mom with older kids who have lots of extracurricular activities, your energy can often suffer. And guess what can help you have more natural energy? Not just eating right, but working out.
They say being active is a learned trait. Which means that even if you currently think you’re low energy, you can get in the habit of working out to become a more active person naturally.
Working out helps with:
- Boost mood
- Improve energy
- Support mental health
And when you feel better, everything else that comes with the demands of being a mom, gets easier. I love the saying, you can’t pour from an empty cup, and many moms try to.
Conclusion
Working out as a new mom isn’t about magically having more hours in the day. It’s about making small adjustments and remembering to love yourself enough to do this. Short effective workouts, creative kids activities, and setting realistic expectations can all help you stay active even during the busiest seasons of motherhood.
You just have to remember the goal is never about achieving perfection. It’s about making progress, having more energy, and long-term health. You can start where you are now right now, use what you have (soup cans can work great as weight!), and always remember that every bit of movement you’re able to get in matters.
Because you deserve to feel good in your body and your life right now. Read more about how I have stayed consistent even at back-to-school time since 2020.
I would live to hear what has worked for you. Please leave a comment below with your new mom workout tips or questions.
