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Manage Time for Exercise: Tips and Strategies
As a busy mum, finding time for exercise can often feel like an impossible task.
Between managing household chores, attending to your children’s needs, and fulfilling professional commitments, it’s easy for exercise to take a backseat.
However, prioritising exercise is crucial for your physical and mental well-being.
In this blog post, we will explore efficient time management tips that will help you as a busy mum find time for exercise in your daily routine and maintain a healthy lifestyle.
The Role of Exercise For A Healthy Balanced Lifestyle
Exercise and a healthy lifestyle are inherently interconnected, as they both contribute to overall well-being in numerous ways.
Here are a few reasons why exercise and a healthy lifestyle go hand in hand:
Physical Health
Regular exercise is a key component of maintaining good physical health.
Engaging in physical activity helps improve cardiovascular health, strengthen muscles and bones, enhance flexibility, and manage weight.
It reduces the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
When exercise is combined with a nutritious diet, it further supports optimal physical health.
Mental Well-Being
Exercise plays a significant role in promoting mental well-being.
Physical activity stimulates the release of endorphins, which are known as “feel-good” hormones that boost mood and reduce stress, anxiety, and depression.
Regular exercise also improves sleep quality, increases energy levels, enhances cognitive function, and boosts self-confidence and self-esteem.
Stress Management
Leading a healthy lifestyle involves effectively managing stress.
Exercise serves as a natural stress reliever by reducing the production of stress hormones and increasing the production of neurotransmitters like serotonin and dopamine, which promote feelings of relaxation and happiness.
Engaging in physical activity provides a healthy outlet to release tension and pent-up emotions.
Disease Prevention
Adopting a healthy lifestyle that includes regular exercise can significantly reduce the risk of various diseases.
Physical activity helps to lower blood pressure, improve cholesterol levels, and regulate blood sugar levels.
It also supports a healthy immune system, reducing the susceptibility to infections and illnesses.
Longevity and Quality of Life
Engaging in regular exercise and maintaining a healthy lifestyle are key factors in promoting longevity and enhancing the quality of life.
Regular physical activity improves stamina, endurance, and overall physical functioning, allowing individuals to maintain independence and engage in daily activities more easily as they age.
Role Modeling
Leading a healthy lifestyle sets a positive example for children and others around you.
When mums prioritise exercise and make it a part of their routine, they inspire their children to adopt healthy habits and view exercise as a normal and enjoyable activity.
This can have a lasting impact on the overall health and well-being of the entire family.
Exercise and a healthy lifestyle are interconnected as they work synergistically to support physical health, mental well-being, stress management, disease prevention, longevity, and quality of life.
By incorporating regular exercise into a healthy lifestyle, you can reap these benefits and create a positive and sustainable impact on your overall health and well-being.
Key Time Management Strategies In Order To Achieve Finding Time For Exercise
By adopting strategies can help you overcome the challenges of a hectic schedule and ensure you have the time and energy to take care of yourself while balancing your various responsibilities.
Here are some ways to help you achieve time for exercise in your busy schedule:
Set Realistic Goals
To effectively manage your time for exercise, it’s essential to set realistic goals.
Start by assessing your current fitness level and determine what you can reasonably achieve within your daily schedule.
Setting achievable goals will help you stay motivated and prevent frustration.
Remember, even short bursts of exercise can make a significant difference.
Prioritise and Schedule
Identify specific time slots in your daily routine for exercise and treat them as non-negotiable appointments with yourself.
Consider waking up a little earlier or utilising evenings after your children have gone to bed.
Use digital calendars or planners to schedule your workouts and set reminders.
By allocating dedicated time for exercise, you’re more likely to follow through.
Combine Exercise with Family Activities
Incorporate physical activities into your family outings or vacations.
Instead of just visiting the park, engage in games like tag, soccer, or bike riding with your kids.
Explore family-friendly fitness classes or programs that allow you to bond with your children while staying active.
Not only will this encourage a healthy lifestyle for your whole family, but it will also make exercise feel more enjoyable and less like a chore.
Embrace Short and Intense Workouts
As a busy mum myself, I often struggle with finding extended periods for exercise.
Embracing short and intense workouts, such as high-intensity interval training (HIIT), can be a game-changer.
HIIT workouts involve alternating between intense bursts of activity and short recovery periods.
These workouts can be completed in as little as 10-20 minutes and offer excellent cardiovascular and calorie-burning benefits.
There are numerous workout apps and online resources available that offer efficient and effective high-intensity interval training (HIIT) routines that can be conveniently performed in the comfort of your own home.
One particular program that I highly recommend is The Healthy Mummy Program, which I have personally utilised for more than seven years.
What sets this program apart is its versatility and user-friendly features.
For instance, I particularly appreciate the ability to cast workout videos onto my living room TV, enabling me to involve my children in the fitness activities.
This not only allows me to prioritise my own health and well-being but also encourages a fun and active lifestyle for my entire family.
Delegate and Outsource
Recognise that you don’t have to do everything by yourself.
Share household responsibilities with your partner or assign age-appropriate tasks to your children. Consider hiring help or utilising services like grocery delivery or meal prepping to save time.
By delegating and outsourcing certain tasks, you create more space in your schedule for exercise and self-care.
Utilise “Me-Time” Effectively
Identify pockets of free time throughout your day and use them for short exercises or stretching.
For example, for me, while waiting for my son’s footy training to end, I take a walk around the field.
Avoid getting caught up in time-wasting activities like excessive social media scrolling or television binge-watching.
Prioritise self-care by utilising your “me-time” for activities that benefit your well-being.
Top 5 FAQ (Frequently Asked Questions)
Here are 5 frequently asked questions (FAQ) that busy mums may have regarding managing time for exercise:
How Much Exercise Do Busy Mums Need?
According to research conducted in Australia, busy mums should aim for 2.5 to 5 hours of moderate-intensity exercise or 1.25 to 2.5 hours of vigorous intensity physical exercise each week.
This recommendation aligns with the guidelines provided by the Australian Department of Health.
Busy mums can break this down into shorter sessions throughout the week.
Can I Exercise With Young Children Around?
Yes, absolutely!
Engage in exercises that involve your children, such as dancing, playing tag, or going for walks.
You can also involve them in workout routines by using them as weights or doing exercises together.
How Can I Stay Motivated To Exercise Consistently?
Staying motivated can be challenging, but there are strategies you can employ.
Firstly, find an exercise routine that you enjoy and that suits your preferences.
This could be anything from dancing, swimming, or joining a fitness class.
Secondly, set specific and achievable goals that are meaningful to you.
Tracking your progress and celebrating small victories along the way can also boost motivation. Additionally, consider finding an exercise buddy or joining a supportive community to stay accountable and motivated together.
What Are Some Practical Tips For Managing Time For Exercise As A Busy Day?
When time is limited, it’s important to maximise the opportunities for exercise.
Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, parking further from your destination to walk more, or squeezing in mini workouts during breaks.
Break up your exercise into shorter, high-intensity bursts throughout the day if needed.
Additionally, multitask by combining exercise with other activities, such as listening to audiobooks or podcasts during your workout.
How Can I Overcome Mum Guilt Associated With Taking Time For Myself?
Mum guilt is common but remember that taking care of yourself is crucial for your well-being and the well-being of your family.
Understand that self-care, including exercise, allows you to recharge, reduce stress, and be a better parent.
Communicate with your family and explain the importance of your exercise routine to them.
Involve your children in age-appropriate ways, such as having them join you in simple exercises or explaining why it’s important for mummy to be active and healthy.
Remember, every mum’s journey is unique, and finding what works for you may require some trial and error.
Embrace flexibility, be kind to yourself, and remember that even small steps towards incorporating exercise into your routine can make a significant difference in your overall health and well-being.
Final Thoughts – Tips on How Busy Mums Can Efficiently Manage Time for Exercise
Effectively managing time for exercise is essential for a busy mum striving to lead a healthy lifestyle.
By implementing key time management strategies, such as setting realistic goals, prioritising and scheduling workouts, combining exercise with family activities, embracing short and intense workouts, delegating and outsourcing tasks, and utilising “me-time” effectively, can make exercise a priority in your daily routine.
Remember, finding time for exercise not only benefits physical health but also plays a vital role in maintaining mental well-being, managing stress, preventing diseases, and enhancing the overall quality of life.
By prioritising self-care and incorporating exercise into your busy schedules, you set a positive example for your children and promote a healthy lifestyle for the entire family.
Take advantage of the plethora of workout apps and online resources available, such as The Healthy Mummy Program, which offers quick and effective workout routines that can be conveniently done at home.
Get creative by involving your children in the workouts, casting videos on the living room TV, and making fitness fun and engaging family activities.
By carving out time for exercise amidst the daily responsibilities of motherhood, you can experience the numerous benefits that come with an active and healthy lifestyle.
Remember, your well-being matters, and by managing time effectively, you can prioritise and achieve a healthier, happier, and more balanced life.
Let me know how you manage time for exercise in your busy schedule on my socials.
I would love to hear from you!
Amy xx
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