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The Stay At Home Mom’s Guide To Exercise

By May 13, 2017 April 15th, 2019 No Comments

My kids run my life.

I get up early in the morning to get lunches made, children dressed and shuffle them off to school. Then I go home in time to do the laundry, clean the house and maybe (if I’m lucky) grab a bite to eat before heading out the door, back to the school to grab the munchkins just to take them to basketball practice or piano lessons and then the day is gone.

Being a stay-at-home parent can be a very demanding job. So much to do in so little time. So, when do you make time for yourself?

If you did make time for yourself, what would your workout schedule look like?

According to the CDC (Centers for Disease Control and Prevention), we should be doing 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity cardio and working out our major muscle groups at least twice a week.

Say what? I’m lucky if I get to sit down and eat my meal without having a toddler climbing in my lap.

Good news, Mom! All the daily chores count as activity.

  • Heavy duty cleaning (washing the car, windows, bathroom) – 30-60 minutes
  • Vacuuming – 30 minutes
  • Food shopping – 60 minutes
  • Gardening – 30-60 minutes
  • Laundry – at least 60 minutes
  • Washing the dishes – 20-30 minutes
  • Playing with the kids – 15-30 minutes
  • Cooking – 20-30 minutes

I’m guessing you do more, much more than this. Add the time up and see what you really need to work on. More than likely, a little bit of cardio and some weights.

Schedule Your Workouts and Have a Plan


If you can make it to the gym twice a week, what should you focus on? Hit the major muscle groups: chest, legs, and back. These exercises require multiple muscles to work together (e.g. Chest press – uses the chest, shoulders and triceps muscles in one exercise).

If your time is precious, make the most of your time in the gym and stop worrying about the tiny muscles. They will get used and will look great the more you train them!

Another idea: Take a weight lifting class or schedule an appointment with a Personal Trainer. These instructors are there to help you learn how to lift properly.

If the gym is not an option, clear the room and make some space for squats, push-ups, lunges and planks while watching your favorite show! You have so many options. The greatest challenge is making the time for you. You are worth it. You deserve to look and feel fabulous!

To all the moms trying to stay fit and fabulous, best wishes to you.