Working mom life is a constant juggle—balancing career demands, family responsibilities, and everything in between. It’s easy to put yourself last, especially when exhaustion takes over. But exercise doesn’t have to be another thing on your already full plate. Instead, think of it as an act of self-care—one that helps you feel stronger, more energized, and ready to take on the day. Whether you're managing leaky bladders, persistent pain, or a weak core, movement can be a powerful way to reclaim your well-being. Let’s shift your mindset and make exercise feel like a gift, not a chore.
As a postpartum mom, taking care of your body can feel like a challenge—especially with leaky bladders, persistent pain, or a weakened core. It’s so easy to get stuck in the mindset that exercise is a big hurdle, but the truth is, you can make small, loving changes that add up to big transformations in how you feel. Exercise doesn’t have to be a struggle; it can be a way to nurture yourself and reconnect with your body. Let’s dive into seven heart-centered ways to shift your mindset about exercise and make it a joyful part of your day:
1. Toss Your Stoppers
Many times, the biggest thing standing in our way is the thoughts we have about ourselves. We might say things like, "I'm too tired," "I'm not ready," or "I don’t have time." These are the “stoppers” that hold us back, and it’s important to recognize them so we can gently let them go. The truth is, small steps forward can be enough to build momentum. Start by acknowledging any barriers you have, then remind yourself that even 10 minutes of movement counts. Maybe you can take a short walk with your little one or do a few stretches while you play with your toddler. It's not about being perfect—it’s about making progress.
2. Pair Exercise with Fun
Exercise doesn’t have to look like a traditional workout to be effective. If the idea of hitting the gym feels like a chore, try pairing movement with something you enjoy. Go for a walk with your kids in the stroller, take a leisurely bike ride, or even have a dance party at home with your toddler! The goal is to make it fun and enjoyable, so exercise feels less like a task and more like an activity that brings joy to your day. Plus, these activities are perfect for boosting your mood and energy levels, which is especially important when you're juggling the demands of motherhood.
3. Make Time in Small, Realistic Chunks
I know how busy life can be with a toddler and older children! The good news is, you don’t need hours to get moving. In fact, short bursts of exercise throughout the day are just as powerful as longer sessions. Whether it's a quick walk while your little one naps, some gentle core work during your child’s playtime, or a stretch session before bed, every bit counts. Even just 10 minutes here and there adds up, and these moments of movement can help you feel more energized, grounded, and ready to tackle whatever your day brings.
4. Celebrate Your Progress
Mama, every step forward is worth celebrating. Whether you finish a workout feeling sweaty and accomplished or simply manage to get moving for a few minutes, give yourself credit for the effort you’re putting in. As a mom, it's so easy to feel like you’re never doing enough, but remember, you’re doing your best, and that's more than enough. Celebrate those moments when you challenge yourself, when you feel your muscles work, or when you push through a difficult day to get some movement in. Your body is growing stronger, and that deserves recognition. You are a powerhouse, and every bit of progress is a step toward the health and vitality you deserve.
5. Expect Setbacks and Push Through
Life is full of surprises, especially with young kids, and that can make sticking to an exercise routine difficult. But setbacks don’t mean failure—they're simply part of the process. Whether the weather is too bad to go for a run or your little one has a meltdown that throws off your schedule, know that obstacles are normal. Instead of getting discouraged, see these challenges as opportunities to find creative solutions. If you can't get outside for a walk, do a quick workout indoors. If you're feeling drained, take it easy and focus on a stretch or meditation. The key is to keep going, even if it's not in the way you originally planned.
6. Create a Habit
Consistency is key, but it doesn’t have to feel like a struggle. When exercise becomes a part of your daily routine, it will feel natural and even comforting. Look at your days and find small windows of time when you can squeeze in a bit of movement. Could you take a walk before breakfast, do a short stretch session after lunch, or fit in some light exercise after the kids go to bed? The goal is to make it a regular part of your life, just like any other routine, so you don’t have to think twice about it. Once you start making exercise a habit, it will get easier and more enjoyable. You’ll be amazed at how good it feels to take care of yourself!
7. Respect Your Limits
It’s so important to be kind and gentle with yourself, especially after giving birth. Your body has been through a lot, and it’s okay to start slow. There’s no need to push yourself too hard or compare yourself to who you were before pregnancy. It’s about honoring where you are right now and making choices that support your healing journey. If you’re dealing with pelvic health concerns, persistent pain, or a weak core, be sure to start with gentle, low-impact exercises and listen to your body. If you're unsure where to begin, consulting with a healthcare professional can give you peace of mind and ensure you're moving in a way that's safe and beneficial for your recovery.
Make Regular Activities Count
Remember, exercise doesn’t always have to come in the form of a traditional workout. Everyday activities—like vacuuming, doing the dishes, or playing with your kids—can also be great ways to stay active. So, instead of thinking you need an hour in the gym to get a good workout, try making your daily tasks more active. Put on some upbeat music and move with intention while doing your chores, or make a game out of moving around the house with your children. The point is to keep moving and make it fun!
Make Exercise Fun and Enjoyable
Finally, if you’re not feeling the gym vibe, that’s okay! There are so many ways to stay active that don’t require equipment or a gym membership. Try something new—like hiking, dancing, or even a new fitness class. If you’re social, find a workout buddy to keep you motivated, or join a fun group activity. The more you can make exercise enjoyable, the easier it will be to keep it up. Remember, the best kind of exercise is the kind that makes you feel alive and happy, so explore what works for you!
You’re doing incredible work, mama. Small steps can lead to big changes, and every bit of movement brings you closer to the health and strength you deserve. Start with love, be patient with yourself, and know that you are worthy of the time and energy you’re investing in yourself. You are not only taking care of your body, but you’re also setting a beautiful example of self-care and resilience for your children. Keep going—you’ve got this!
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