Finding Your Workout Motivation: Tips for Tired Moms to Get Moving

As a busy mom, balancing family, work, and daily chores often leaves little time for yourself. Yet, making time for physical activity is crucial for your health and can boost your energy levels—even when you're feeling drained. Engaging in regular exercise not only helps you feel more alive but can also improve your mental clarity and emotional balance.

In this blog post, we'll unpack practical tips tailored specifically for tired moms looking to reignite their workout motivation. These strategies are designed to fit seamlessly into your busy lifestyle, whether you're a new parent or managing multiple children.

Set Realistic Goals

Setting achievable goals is essential for maintaining motivation. Start by thinking of what you hope to accomplish and break it down into simpler steps. If you aim for an hour of exercise daily, it may feel overwhelming. Instead, consider starting with just 10 to 15 minutes of movement per day. Or break it down to 2-3 easy moves such as cat/cows, world's greatest stretch and glute bridges. Completing even 5 reps of each 2-3x can be a quick workout you can complete anywhere. Check my Instagram post here about this topic!

For example, a 15-minute brisk walk around your neighbourhood can be a fantastic way to get started. Alternatively, you could follow a quick yoga video or a short workout routine on a fitness app like mine. As you consistently build on this foundation, you may find that you start to enjoy the process, which in turn fuels your desire to continue.

Create a Schedule

Consistency is vital for developing a reliable workout routine. Set aside specific times each week for exercise, just as you would for important family events or appointments. By blocking out these times in your calendar, you will prioritize your health and fitness. Whether you are on maternity leave or back at work, routines are so important to long term success.

To make this easier, align your workout sessions with periods when your family is occupied (if you need alone time to workout)—like during nap times or when the kids are busy playing. This way, you can establish a workout pattern without interrupting family dynamics. However, if you are open to it, I also highly suggest working out as a family or with your kids to show them how being healthy can be blended into your daily life.  Involving your kids can help you stay active while also creating precious bonding moments. Activities like family bike rides, playing tag, or doing a fun, kid-friendly workout video together can provide an excellent opportunity for both exercise and quality time. This not only gets you moving but also showcases the importance of physical activity to your children.

Lunges while holding your baby creates a good full body exercise.

Find an Activity You Enjoy & Enjoy the Process

Enjoyment is a key factor in staying motivated. If you dread your workouts, you are less likely to stick with them. Explore different activities to find what resonates with you.

Whether it’s dancing, swimming, or hiking, engaging in something you like can transform your workouts from a chore into something you look forward to. For instance, studies show that people who enjoy their exercise routines are 25-30% more likely to stay committed to them long-term.

It's also important to enjoy the whole process of getting healthy through activity by finding little spots of joy along the way. I personally like to track my progress so I can see in numbers how I am getting stronger, and having variety throughout my week of workouts by rotating between yoga/stretching, strength and cardio or sports that get my heart rate up. Finding what works for you to get started and start liking exercise is crucial to being a life long exerciser.

Make It Convenient

With a packed schedule, convenience plays a huge role in your motivation to work out. If heading to the gym feels too daunting, consider home workouts or outdoor activities.

Designate a small area in your home for exercise. All you need might be a yoga mat, some dumbbells, or a resistance band. When everything is easily accessible, finding 10-20 minutes for a workout becomes manageable even on your busiest days. If you can't find 10 minutes to get active in your day, then we need to have another conversation about how much you have on your 'plate'.

Reward Yourself

Implementing a reward system can help ignite your motivation. Set small goals and pair them with meaningful rewards, like a relaxing bath or a new workout outfit. Just try to avoid rewarding with unhealthy foods as that can create a vicious cycle that won't help you hit your goals.

By treating yourself for reaching these milestones and with a positive reward, you create a positive feedback loop that encourages you to stay consistent. This simple but effective strategy can keep your spirits high as you work towards your fitness goals.

Connect with Supportive Communities

Finding support can significantly enhance your commitment to working out. Joining local or online mom groups focused on fitness provides encouragement and accountability such as this one.

Sharing your goals with a group allows you to experience workout sessions together, transforming exercise from a lonely endeavour into a community effort. Having workout buddies who share your aspirations can motivate you to lace up your shoes, even on the toughest days.

Embrace Flexibility

Finally, flexibility is crucial. Understand that not every day will go as planned. As a mom, unexpected events can derail your workout schedule. Instead of feeling guilty about missed sessions, embrace your ability for adaptability.

If you skip one workout, focus on making the next one count. Remember, every bit of movement is valuable, and celebrating even small achievements can foster a positive attitude toward fitness.

Final Thoughts

Finding motivation to work out as a tired mom is challenging, but it is attainable with the right strategies. By setting achievable goals, creating a flexible routine, discovering enjoyable activities, and engaging your family, you can cultivate a healthy relationship with exercise.

Remember, you are not alone in this journey. Every step you take towards movement contributes to your overall wellness. As you incorporate these practices into your daily routine, you will likely notice improvements in both your physical fitness and emotional well-being.

So lace up those workout shoes and get started—your body and mind will thank you! If you are interested in working together to get your workouts in, you can check out my options here.

Workout from your home with Kerri's app