Realistic Fitness for Real Moms: How to Move More With Less Time

If you’re reading this, there’s a good chance you’re a mom who’s spent at least part of your day juggling snack requests, school drop-offs, work deadlines, and the mysterious vanishing of socks. I see you-because I am you. As an osteopath, fitness expert, business owner, wife, and mom to twin seven-year-olds and a newborn, my days are a whirlwind of needs, noise, and never-ending to-do lists. And if you’re anything like me, the idea of carving out an hour for a “proper” workout can feel as likely as finding that missing sock.

But here’s the truth: You don’t need a gym membership, fancy equipment, or even a full hour to move your body and feel better. My own exercise routine is built around what I can fit into my life consistently-things I enjoy, that don’t require sacrificing precious family time or my sanity. My mission is to empower moms with practical, low-impact ways to move more, even when time and energy are limited. You deserve to make time for your health and wellness, and it doesn’t have to be all-consuming or complicated. Let’s talk about how.

The Myth of “Perfect” Fitness

Let’s bust a myth right away: fitness does not require long, grueling workouts, expensive gear, or a gym membership. I haven’t been to a gym in years, and yet I feel stronger and more mobile than ever. The traditional exercise culture-where “no pain, no gain” reigns-just isn’t realistic for most moms, and it isn’t necessary for better quality of life.

Here’s my philosophy: Consistency over perfection. The “all-or-nothing” mindset sets us up for disappointment. When we expect perfection, missing a day feels like failure, and that discouragement can derail us for weeks. But when our goal is consistency, we allow ourselves flexibility. Life is unpredictable-especially with kids!-and your routine should work with your life, not against it. Every bit of movement counts, and you’re doing better than you think.

The Science: Why Short, Consistent Movement Matters

You might wonder, “Do these little bursts of movement actually make a difference?” The answer is a resounding yes. Even small bouts of movement improve blood flow, which boosts mental clarity, delivers nutrients to tissues and organs, and helps drain the head and neck-goodbye, brain fog! Movement also triggers the release of feel-good hormones and brings you into the present moment, which is a powerful antidote to stress and anxiety.

From an anatomy and physiology perspective, our bodies are designed to adapt to regular movement-even short sessions. You don’t need to push to exhaustion to see or feel results. In fact, short, doable routines are less likely to cause tension or soreness, making it easier to stay motivated and consistent. Over time, these micro-movements add up to improved mobility, strength, and energy.

Real-Life Strategies for Busy Moms

So how do you actually fit movement into a jam-packed day? Here are some strategies that work for me and the moms I support:

Micro-Workouts:
Think of these as “snack-sized” exercise sessions. Five minutes of stretching while the baby naps. Squats while brushing your teeth. Right now, I squeeze in multiple short sessions throughout my day, often based on what the baby is doing. For example, if I have 15 minutes, I’ll pick five exercises, do each for one minute, and repeat the circuit three times. Simple, effective, and no overthinking required.

Stacking Movement Into Daily Life:
Movement doesn’t have to be separate from the rest of your routine. Dance with your kids to their favorite song. Walk while you’re on a phone call. Leave 20 minutes early to pick up your kids and get extra steps in. Put the baby in a carrier and do chores, or take extra trips up and down the stairs. These moments are opportunities to move, not obstacles.

Low-Impact, Joint-Friendly Ideas:
As an osteopath, I’m a big advocate for gentle, effective exercises that are easy on your joints. Some of my go-tos:

• Bodyweight squats (can be done at the kitchen counter)
  
• Calf raises while waiting for water to boil
  
• Supported push-ups (hands on the counter or wall)
  
• Seated marches or standing marches on the spot
  
• Upper back and shoulder stretches
  

These moves are safe, require no equipment, and can be done almost anywhere.

Overcoming Barriers & Building Confidence

Let’s be honest: the barriers are real. Lack of time? The day flies by between meals, feedings, laundry, and everything else. That’s why realistic expectations about workout duration are so important-they help you stay positive and motivated.

Fatigue? Some mornings, I wake up feeling like I barely slept. On those days, I skip the intense workouts and focus on gentle movement and mobility. Improved blood flow and stretching can actually help combat fatigue and leave you feeling more energized.

Feeling overwhelmed? The endless to-do list can make exercise feel like just another chore. Try reframing movement as a break-a chance to clear your mind and be present, even for a few minutes. Sometimes, a walk or a few minutes of mobility work is exactly the reset you need.

I’ve had plenty of days where I felt like giving up on my routine. But I remind myself that every bit of movement is progress. I’ve learned to celebrate the small wins-like stretching while the kids play or sneaking in a walk before dinner. These moments build confidence and momentum.

Sample “Real Mom” Movement Routine

Ready to try a routine that fits real life? Here’s a quick, energizing workout you can do in 5–10 minutes. No equipment needed, and you can modify every move to suit your needs.

Follow along with my video here: Quick Energizing Cardio Routine

Routine:

• Sit-to-stands (from a chair or sofa) – 1 minute
  
• Modified jumping jacks (seated, standing, or supported) – 1 minute
  
• Marching on the spot – 1 minute
  
• Supported push-ups (counter or wall) – 1 minute
  
• Upper back and shoulder stretches – 1 minute
  
  

Repeat the circuit as time allows. This routine boosts energy, improves circulation, and is perfect for a short break at home or even at your desk.

Closing Inspiration

Remember: every bit of movement counts. You deserve to feel strong, energized, and supported. The goal isn’t to fit your life around an exercise routine-it’s to find movement that fits seamlessly into your life, that you enjoy, and that helps you show up as your best self for your family.

When you make time for yourself, you set a powerful example for your kids and loved ones. You’re showing them that self-care is important, and that health is about balance, not perfection.

Take Action

If you’re ready to start moving more - no matter your age, ability, or schedule - I invite you to join our community at Inclusive Movement. Subscribe to our newsletter for weekly wellness tips, follow us on social media for daily inspiration, or check out more resources at Inclusive Movement.