If you’re a mom on the go, you may not have hours to devote to getting in shape. If you’re short on time, it’s important to make every session count. Exercise is not just beneficial for your physical health. It can also work wonders for lifting your mood and alleviating stress. If you’re rushing around, you’re under pressure, or you feel frazzled, there’s nothing better than a workout, but how do you find time to exercise and how can you make sure that you get the best out of every session? Here are some simple tips for moms on the run.

Easy ways to squeeze in more exercise

Time is a luxury many of us don’t have, but making excuses all the time will have negative consequences. You may not have hours available to get in the car, drive to a national park and take a hike, but there’s every chance that you could find 20-40 minutes a few times a week to get your body moving and work up a sweat.

Choosing the right kind of exercise

If you don’t have a huge amount of spare time, it’s really beneficial to use the time you do have wisely. Opt for high-intensity activities that will burn calories and get your pulse racing in a short space of time. Rather than swimming 50 lengths or jogging for miles, go to a spin or Zumba class or try high-intensity interval training. These short bursts of exercise will raise your heart rate rapidly.

Work out wherever you are

Many people assume that they need to go to the gym to get fit, but this simply isn’t the case. You can work out almost anywhere imaginable. If you’re taking care of the kids while working from home, set up a miniature home gym, follow workouts online or use a DVD. If you’re at the office, consider cycling or jogging to work instead of driving or go home via the park and do some sprint runs, sit-ups and bear crawls. You don’t need machines and equipment to get fit. If you’re flexible and open to new ideas, you can fit your workouts in around your schedule and your location. If you’re trying to get fit and you want to hit targets and achieve goals, it’s essential to try and ensure that you get the best out of every session.

Preventing injuries

Nothing will set you back in your quest to reach milestones like an injury. To prevent injuries, always make sure you warm up and cool down at the beginning and end of sessions, learn the correct techniques and play by the rules. Stretching is a great way to raise your heart rate and get your muscles ready, and it can also help to condition your body. If you have an existing injury, it’s wise to work with a trainer to design a program that is suitable for you, and to consider having physical therapy. This kind of therapy can help to reduce the severity of symptoms caused by previous injuries, speed up the healing process and lower the risk of injuries further down the line. If you develop pain or you feel a sudden pull while you’re training, take a rest. If discomfort continues, see your doctor. It’s best to get any unexpected or unexplained symptoms seen to, as exercising with an injury is likely to make it worse.

Maintaining motivation

Do you find that you’re much more motivated on some days than others? It can be tough to stay motivated all the time, especially if you’re tired, you’ve had a bad day at work, or it’s throwing it down outside. If you are struggling to find the energy to go out for a run or get your gym gear on, try and remember why you wanted to get fit and think about how you’ll feel when you’ve finished the session. You may regret not doing a workout, but it’s very unlikely that you’ll ever regret getting off the sofa and getting on your bike or going to the gym or the pool. It’s a good idea to set goals and to celebrate milestones. This gives you something to aim for, and rewards should provide you with the motivation you need to keep going in the right direction.

Pushing yourself

Be honest. When you’re working out, do you always give it 100 percent? If you get to the end of the session, and you’ve got still got fuel in the tank, you could probably give a little more. It can be difficult to really push yourself, so try working out with a friend, your partner or a personal trainer. Having another person there to encourage you can help you to find that little bit extra. You may feel like it’s impossible to catch your breath, or your legs are going to give way, but if you give your workout your all, you’ll feel brilliant afterwards.

Enjoy yourself

Moms don’t get a great deal of time to themselves, so use your workouts to have fun, enjoy yourself and take a bit of time out. Get some friends together and go to a dance class or enjoy some peace and quiet and do a yoga session in a secluded corner of the house. Use the time you have to reflect, clear your mind, let off some steam and de-stress. For some, working out is a time to listen to their favorite jams or catch up on listening to a book. Grabbing a good pair of headphones is paramount in this situation. There are many headphones for workout options that work well!

Are you a mom who enjoys exercise or are you desperate to start working out in a bid to get in shape? If you’re short on time, but you have goals in mind, it is possible to follow a routine that will ensure you reap the rewards of regular exercise. Opt for high-intensity activities that take 20 or 30 minutes and try and be flexible when it comes to your schedule and your location. Set yourself goals, have fun, train with others and do your best to avoid injuries at all costs. It’s not easy being a mom, and working out can have a really positive impact on your health and wellbeing.

Are you interested in learning how to build your own workout? Why not learn from the best and take advice from a a two-time Olympian.

Photo Credit: Photo by Martin Barák on Unsplash, Mabel Amber, Photo by Matthew Kane on Unsplash