What Moms Need Most. Part IV: Moms Need Exercise

Moms Need Exercise is Part IV of the What Moms Need Most series.  Find the intro with links to all posts in the series here. 

Hey Mom:  I’m looking at you. Yes, you, the one who is overwhelmed with kids, work, bills, and a home. You, who feel stretched and strained and so very tired.  And you — the one who hates exercise?  I’m especially talking to you. Let me say it as gently, lovingly, and big-sister-like as I can:

YOU NEED EXERCISE!!! 

Yes, you do.

This isn’t about your weight.  Though adding regular exercise to your life is likely to assist you in losing weight (if that is a goal), experts agree that weight loss is much more a result of what/how much you eat than your exercise routine. 

So…if exercise will not magically make us shed pounds, WHY should we rearrange our schedules to fit it in?  What is so important about exercise?

Friends: There’s no doubt—God created us to move. Our hearts, lungs, muscles, brains, and every organ in our bodies benefit from regular exercise. Moving consistently improves posture, builds strength, and helps our bodies stay resilient well into old age. It even blesses our sex life, supports us through menstrual cycles (and menopause!), and remains one of the most effective forms of stress relief. Research shows that in most cases exercise is more powerful than antianxiety medication.  (!)

But wait—there’s more. I am convinced I’m most creative when I exercise. My best writing ideas, relationship insights, recipe brainstorms, and an overall sense of strength and positivity tend to show up mid-movement. And there’s science to back this up: when we work out, our bodies release endorphins—those powerful “feel-good” chemicals that flood the brain and linger long after the workout ends.

Exercise is good for us in every season — maybe especially in the season of motherhood.  

YET:  When I asked women online about what part of self – care was the hardest for them during the parenting years, the response I got the most was by far:  EXERCISE.  And I know…it can be really hard. 

So, as I always like to do — let’s start with a quiet dose of PERSPECTIVE on this topic.
Then, we’ll get practical.  🙂

PERSPECTIVE:  If you are in a season in which exercise truly cannot fit into your day:  It’s OK.  That season will not last forever.  I’m still going to try to convince you to find creative ways to fit in even short bursts of exercise throughout the day — but if you just….can….not? It’s really, truly ok.

ALSO:  If you have young kids, a husband who isn’t home much, or a side hustle (or two) to help keep food on the table, then your workouts will probably not look at all like you wish they could.  If in the past you’ve been blessed with seasons of long walks, hours at a gym, or any other leisurely fitness routine — be glad you had that.  Savor the memory.  But then move on:  Most motherhood seasons just don’t look like that.

ME:  Currently, I have a very simple workout routine.  I do only what I can do in my own home (garage) or on the roads that I take straight out my front door.  But I really don’t mind it.  Though there are some options in a reasonable distance from my home, I just don’t feel like this is my season to add driving time or more commitment than the 20-40 minutes it takes me to do what I do now.

I aim to exercise 4 or 5 times a week.  I walk or jog around 3 miles, or bike on my Peloton. (I aim to get at least 8000 steps in a day.) Then, I aim to do resistance work 3 times a week for about 20 minutes. This used to be super simple, though in the last couple years (2025 +) I have been lifting a bit heavier and more consistently. Shoulders one day, biceps/triceps and back another. Legs another day.  Core work whenever I can squeeze it in. Keep in mind, I am in my mid-50’s now, so naturally losing muscle mass and working not to lose it too fast! 🙂

While I work out, I often listen to a podcast, worship music, or the Bible. I love getting a workout in first thing in the morning (after coffee and devotions! 😉)

**find post about my perspectives on diet in the previous post in this series, here. 

So, what I’m trying to say is… if your workouts aren’t exciting?  That’s ok.  If you’re not sweating on the regular? Really, no sweat.  If your workouts are lacking or just lame in this season?  This too shall pass…

NOW FOR SOME PRACTICAL IDEAS:

Keep in mind that adding ANY amount of exercise to your day is beneficial.  A few options when kids are young or time is short:

Home workouts or videos are available on so many apps and platforms!!  You can choose from cardio, dance, resistance, stretching/yoga, and more.

I asked my Facebook community about their favorite apps and got 48 comments…(Check out the whole list here.)  But a few that came up the very most… OpenFit, the SweatApp, Fitness Blender, Revelation Wellness, Fit2B, extend Barre, Aaptiv, Peloton App, Beach Body on Demand.  (Feel free to share your favorite app in comments below!)

Walking/Running: If you can get out for a 10-minute brisk walk, it will benefit your body and mind.  When possible, pick up the pace.  And go longer.  Those mood-altering endorphins will begin to flow most when you huff and puff.  A slow walk may be fine to start with (and if you’re obese or haven’t worked out in years, this is definitely the best way to start), but a more vigorous workout will offer the most bang for your endorphin-buck.

If walking is easy, try running.  I’m such a fan of walking/running because I think it is the easiest, free workout that you can do literally anywhere, any time of the year. (You should invest in decent sneakers, however!)  You can run when you travel.  You can run in the summer (early mornings are best) and in the winter (bundle up!) You can run alone, or with a friend (so fun!)  Young and old alike can run (or at least walk!)  Running builds your muscles, clears your mind, and refreshes your soul.  And though it may take a few months to form the habit, I believe most people in decent health can grow to love running.  I dare you to try it!

Getting those muscles toned:  10-20 minutes of simple hand-weight or band exercises, if done consistently over time, will absolutely begin to shape your body.  Walking lunges, standing squats, bicep and tricep curls, and simple straight-arm raises with a couple of pounds or a band (for shoulders) will strengthen you to perform daily living tasks and empower you as you grow older. Again, a good app will add an instructor and some music, and time will fly while you get strong and fit!

GYM Workouts!?  Honestly, I love (and miss!) going to a gym!  My boys grew up going to a local gym with me a few days a week.  I taught classes, so the bonus was not only that I got paid to exercise, but also that childcare was free! (woohoo!)  If you like teaching fitness, this is a great option to consider!  But many gyms offer reasonably priced memberships, and childcare is a worthwhile investment in my sanity, in my opinion.  I remember the thrill of taking a hot shower after a workout while the kids played in the Kids’ Club, and leaving the gym feeling like a new woman.

Family Workouts:  Though it may not be your *ideal workout*, there is a LOT you can do with your kids!  Whether you put them in a stroller or a backpack, push a jogger, or let them ride their bikes alongside you, there is almost always a way to take your kids out for some exercise.  Your family can have fun doing group workouts in the garage or create competitions in the living room.  Remember that every bit of moving counts!

Side benefit:   When your kids see you make your health a priority, they will be much more likely to follow suit.  Maybe this is the year exercise becomes part of your family’s normal routine.  It’s up to you.  

Finding time to exercise?  I suggest you talk to your husband about how you might make this a priority.  You might have to get creative.  Swap kids with a neighbor and take turns getting your workouts in.  Ask your mom or sister to help, or hire a sitter for an hour 3 times a week!  Are your kids safe to watch a video while you bounce around in your living room?  Can you use their nap time to get on the floor and crank out some ab work?  Maybe you could set that alarm clock for an hour earlier…?  Some moms love to get a workout in after the kids go to bed.

BOTTOM LINE:  Friends, regular exercise is so important.  Make it a part of WHO YOU ARE.   Be proactive.  Get creative.  And find all kinds of benefits along the way!

Let’s talk more in comments!  What have you done to stay fit in the busy season of parenting?  What is your biggest challenge?  Got any great tips, tricks, or an app to share?  Let’s inspire one another!

With Aloha,
Monica

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