Easily Fit More Movement into Your Day as a Mom

Published 02/09/2023,

by Liz Della Sala

Movement is vital for moms. It keeps our minds and bodies healthy and strong, helps us sleep better, and enables us to care for our children with vigor. But as any mom knows, fitting movement into your day can be challenging. Finding time for movement can be even more difficult when you’re a busy mom juggling work, family responsibilities, and household chores.

That’s why it’s important to incorporate movement into your day in little ways that can add to a big difference over time. Whether it’s sneaking in a brisk walk while your kids are at school, doing lunges while folding laundry, or playing with them outside after they’ve gotten home from school—any movement will help you feel healthier and happier.

Understanding the importance of movement for moms

The benefits of physical activity for moms are many. It can help manage stress and anxiety, improve mood and quality of life, and increase happiness and mental health. It also helps in preventing weight gain and developing healthy habits. However, it is essential to make time for physical activity as a part-of-your daily routine. This will help you stay healthy and fit.

You can try various activities to increase your physical activity (e.g., walking outdoors, swimming, biking, dancing). Ideally, it would be best to do moderate-to-vigorous intensity aerobic activity (e.g., walking briskly) for at least 30 minutes daily. If you’re too busy to fit in a full workout, try making time for 10-20 minutes of activity any time of the day. Also, build a healthy lifestyle around movement- such as eating healthy meals, taking walks, or gardening-and you’ll be healthier and happier overall.

Ten easy ways to fit more movement into your day

While staying active is essential for overall health and well-being, it’s only sometimes possible to get in a long walk or workout every day.

 That’s why finding ways to fit more movement into your day is vital. Here are ten easy ideas to help you move more often and stay healthy and happy.

– Take brief breaks every 20 minutes by walking around the block or taking a short break from your desk.

– Make use of nature walks to get moving by going for a stroll around the block during your lunch break.

– Stretch and do squats throughout the day by doing bodyweight exercises like lunges, squats, and stretches.

– Take the stairs instead of the elevator to climb stairs instead of using the elevator. This can help you burn calories and increase your heart rate, which can help with mood and energy levels.

– Do some simple exercises at your desk, such as push up or squats and lunges. These can be quick and easy ways to get movement into your day without spending much time on them. 

-Incorporating movement into household chores like vacuuming, mopping, and dusting can help you stay active and healthy while keeping your home clean and organized. These steps allow you to fit more movement into your day without sacrificing your health or happiness.

-Taking phone calls while standing or walking. 

-Using a standing desk. This can help improve your concentration, posture, and balance. 

-Another way to get more movement into your day is by training your head and eye coordination. This can help improve neck mobility and enhance balance. 

-Parking further away in parking lots to get that extra walking in.

How to incorporate movement with your kids?

One way to incorporate movement with your kids is to get them involved in chore activities such as washing dishes or cleaning the house. This will help build their motor skills and allow them to be active and participate in healthy activities. Another way to incorporate movement into your family’s routine is by making it a family affair by dancing and playing together. This will encourage your kids to be more active and have fun together, which can benefit their health. For example, getting your kids involved in yoga or stretching routines can help improve their flexibility and balance, which can help prevent injuries and improve overall health. Incorporating movement into your family’s routine can create a healthy environment for your kids and encourage them to be active and healthy throughout their lives.

How to find time for yourself without feeling guilty

As a working mom, finding time for yourself can be challenging. Of course, you are responsible for caring for everyone else and balancing work and family life. But you don’t have to feel guilty about taking time for yourself.

Take regular breaks throughout the day to refresh and reenergize yourself. Allow yourself a few minutes to do something you enjoy, like reading a book or walking. This will help to de-stress and stay productive.

Also, list small tasks you can complete quickly, such as laundry or making a phone call. This way, you will feel less stressed when there is so much to do at once. Lastly, set a timer to remind yourself to take breaks and stick to them. This will help you stay focused on the task at hand and remain energized. You can find time for yourself without feeling guilty by following these steps.

Tips for staying motivated to move more

It can be hard to stay motivated to move more as a mom. But there are simple steps you can take to stay motivated and reach your goals, such as setting a goal, finding ways to keep motivated, and making time for physical activity.

Start with a simple goal such as “I’ll take a 5- or 10-minute walk during my lunch break” or “I’ll exercise for 30 minutes three days this week”. This helps you stay focused and track your progress.

Find specific times for walks to help you stay motivated. These can be as short as five minutes or as long as 30 minutes. You can set a timer or note the time on a piece of paper, which will help keep you on track.

Exercise can also help you develop creativity and solve problems. If you’re stuck on a problem at work, go for a walk instead of staring at your computer screen. It will increase your heart rate, making you feel energized and refreshed. 

Lastly, kickstart your immune system by engaging in moderate-intensity exercise. For example, walking briskly for 20 minutes three days per week effectively improves your general health and well-being, increases bone density, and decreases the risk of diabetes and heart disease.

How can a health coach help me add movement to my day?

A health coach can assist tremendously in developing a healthy lifestyle if you’re looking for ways to add movement to your day, by working together to discover your desired outcomes, such as improving mental health with stress reduction, improving cardiovascular disease, weight loss, or increased energy, to name a few. We collaborate to incorporate movement into your day/ workday. Brainstorming activities you enjoy, such as stretching, yoga, taking walks or a bike ride, exercises at your desk like squats, calf raises, and push-ups, or going to the gym before your workday, creating a plan that works for you. For more information, contact Liz@Ambujawellness.com today.


Moving more is vital, but it’s not the only thing you can do to stay healthy as a mom. Eating healthfully, getting enough sleep and relaxation, and managing stress are also important. Contact us today to help add movement to your day! Minor changes to your routine, like walking around the block with your kids or doing stretches while they nap, can help you fit more movement into your day.