How to get moving with a high-stress job and small children
When my son Olan was 2, I went back to work full-time. It was a “good job” as a nurse educator; however, I had colossal mom guilt. I wanted to be with him and not at work. My work was high-stress; I had substantial travel expectations and anxiety about my job and mothering. I began to loathe my job. Then the COVID pandemic hit – Life got more stressful in many ways, but I could work from home more, and my work/home life was more balanced. I was not commuting as much (2 hours a day before). However, I was still SO busy. Busy with work, cooking, cleaning, playing, courses, and starting a business. I still prioritized exercise and worked on ways to make it happen consistently.
The tricky thing for many busy working moms is finding the time to move their bodies. Even though we are well aware of the benefits to our health and performance at work and know that our day feels and flows WAY better when we prioritize movement, it can still be challenging to squeeze into our busy workday, especially when you have a family.
I want to share what I have done to make moving my body every day happen, even on busy days:
1. Make it a fixed appointment in your schedule.
Exercising at the same time each week is most manageable when you work a regular schedule and you have some control over your time. Whether you get moving before work, at lunch, or after work is less critical. Making exercise a fixed appointment on your schedule takes much of the effort out of planning. As you’d never bail on a meeting with a client or staff, make your exercise a non-negotiable fixture on your weekly calendar. If your schedule changes frequently, take this helpful tip from Jen, a nurse I know: “Once a week, I sit down and plan my exercise around my shifting 60-hour work schedule, which makes me committed to getting it done.”
2. Do it first thing in the morning
For me, I have to do it first thing in the morning. The key to my success is starting while everyone is still sleeping. If I am on my spin bike and Olan comes into say good morning, he knows I will give him a big sweaty hug as soon as I am done.
Exercising before the sun seems the most common strategy women use to fit exercise into their workday. I wake at 6 a.m. on weekdays in the winter and hit the bike or elliptical. In the spring and summer, I move to outdoor workouts around 5 a.m. or as soon as it gets light. Another tip that makes it much easier is to have your exercise clothes laid out the night before.
3. Treat your lunch break as a non-negotiable YOU time
If you are like me, you have a terrible habit of skipping lunch breaks. However, it’s time we start taking them EVERY SINGLE DAY. Whatever you feel you gain in immediate productivity by working through lunch, you lose later in the week when you’re too burnt out and unmotivated to work well. The lunch break is perfect for walking, running, or even doing quick yoga in your office space.
4. Find a way that exercise is FUN and you enjoy it
Do you find running hard and not fun? What about a spin bike? Would walking with your dog or a friend motivate you to exercise more? Figuring out what is fun is critical to success. If you don’t like the activity, it will be easier not to do it. I have recently joined Peloton, and I have to say… I LOVE it. The instructors are fabulous, and it is fun (and sweaty). I joined for a free 2-month trial, but I will continue because I am getting so much more from it (meditation, yoga, walking, and spin bike classes).
5. Find a way to be accountable
Do you have a hard time committing to a weekly workout schedule? You’re not alone. After a week or so, getting bored or frustrated with the extra thing added to your day is easy. I suggest finding a friend who wants the same thing and motivating each other. Join an online community for accountability. Make a SMART goal, or hire a coach you feel safe with. Of course, I am biased, but I know from my journey with my coach that they highlight things we may not see, which helps clarify your goals and keep you accountable.
I hope this was helpful, and I would love to hear any additional tips that are working for you now or have worked for you in the past.
Wishing you health and Happiness,
Natalie