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Keeping Fit for Busy Moms

October 24, 2011 by Marc Faktor, Certified Exercise Physiologist

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Keeping Fit for Busy Moms

Two years ago, I became an uncle, worlds #1 uncle!

This experience was life altering for me and especially my sister- a corporate legend, with a demanding occupation. As a health professional, it’s very interesting to see the demands that children are pre-packaged with. Moreover, it’s fascinating to watch the mother rise up and handle all the extra demands, strict schedules and neverending tasks involved in raising children.

(Fathers, you as well, but you’re not the focus of this article... sorry). Once the excitement of the newborn wears out and the child starts being more active and more demanding, the ability for a woman’s health to deteriorate due to these wonderful stressors significantly increases. It’s safe to say, that physical activity is a wonder drug for stress relief and it also provides our bodies with the capabilities to endure greater workloads.

This being said, it’s essential for every mother, regardless of how busy she is, to incorporate activity into her day!

Here are a few great ideas:

Walking/Jogging Strollers

Use these to foster nap time, fresh air and a great cardiovascular workout for yourself. Aim to go for 30-60 minutes on most days of the week. It is important to find a stroller that fits you well, is sturdy and provides a smooth ride for your child. Some research has shown that over 60 minutes places stress on the shoulders so keep this in mind.

5-10 minute workouts

Workouts don’t have to be complex or require any equipment to provide great benefits. Here is an example:

  • Warm Up (5 minutes of light-moderate intensity aerobics (e.g. walking/jogging on the spot, skipping rope, dancing)
  • 30-60 continuous seconds of the each of the following exercises at your own pace (take breaks if needed!):
  • Push-ups (to make this easier do it against a wall or on a counter)
  • Squats
  • Jumping Jacks
  • Plank (to make easier do this from your knees)
  • Lunges
  • Don't forget to cool down and stretch after!

Important Note: Please contact the Physical Activity Line at 8-1-1 for any further advice, explanations or alternatives. Select child accommodating fitness centers. This allows you to work out stress free knowing your child is in good hands Incorporate sports at a young age and play with your kids. Facilitates great skills for your children and a good workout for you-PRICELESS! Make the most out of your time at the park! Jungle gyms, monkey bars, balance games, capture the flag, all are great ways to increase strength, endurance and have FUN! Walk your kids to school or daycare if possible. October is walk to school month! Now it’s your turn! Recruiting all the moms out there... Please share the ways you stay active during your busy day with the community below!

PS. IMPORTANT NEWS: Physical Activity Line is now available in over 50 languages! Look forward to hearing from everyone. Keep MOVING!

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Comments (2)


Posted on Thursday November 17, 2011 a 9:24am

Thank you. Your post is encouraging. As a new mom I have been feeling frustrated that I am not getting in my exercise. I am going to squeeze in 5 - 10 minute workouts.

cpetelski's picture

HealthyFamilies BC

Posted on Tuesday November 22, 2011 a 3:51pm

Dear Suzanne026, Thank you very much for your comment! I would like to apologize for the delayed reply as I have been out of office for the past couple weeks! Nevertheless, it is amazing that this post has encouraged you to be more active! I hope that the 5-10 minute routines provide some benefit for you, as they surely do for me on my busy days! They can be done at any intensity depending on your current health and level of energy on that day. They keep me feeling strong on a daily basis! Remember: Every move counts! Ps. If you would like any further tips please do not hesitate to contact the great folks at the Physical Activity Line: 1-877-725-1149, Sincerely, Marc Faktor, MSc., CSEP CEP®


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