4 Habits for Working Moms Who Want Better Health Without the Stress
Working moms often have to work harder than men to move ahead in their careers. On top of that, they usually do most of the unpaid work at home—about two-thirds of it—even when both partners have full-time jobs.
So if you’re a career-focused mom, it’s no surprise that you’re BUSY.
As an online fitness coach for working moms, I’ve noticed two big struggles they face when it comes to staying healthy: time and energy.
So, how can you make health a priority without burning out?
Skip the Small Stuff
There’s a lot of health and fitness advice online—some of it helpful, but much of it confusing.
Fitness influencers often focus on new or trendy topics to keep their audience interested (and increase their ad revenue). But many of these details aren’t very useful if you’re already short on time.
This can leave busy moms feeling overwhelmed or stuck in “analysis paralysis”—not knowing what to do next.
So, instead of stressing about all the tiny details…
Focus on the “Big Buckets”
There are four key habits that give working moms the most value when it comes to health and fitness. Focus on these first:
1. Strength train for about 90 minutes each week
Strength training is one of the best things you can do for your body. It helps burn fat, boosts energy, prevents injuries, regulates hormones, and much more.
You can break it up however it fits your schedule:
Four 20-minute workouts
Three 30-minute workouts
Two 45-minute workouts
Whether it’s at home or the gym—put it on your calendar and do your best to stick with it.
2. Walk 7,000 steps per day
Studies show that walking 7,000–9,000 steps a day lowers your risk of illness and early death for those younger than 60 years of age (less steps are needed for those 60 and older). Going above that doesn’t add much more benefit, so aim for 7,000 as your daily goal—and more if you can.
3. Eating until you’re no longer hungry (not until you’re full)
Most moms I talk to have a goal of shedding some fat. While exercise helps, what and how you eat matters more.
Before worrying about what to eat, focus on how to eat. Try to stop eating when your hunger goes away—not when you feel stuffed. This simple habit can make a big difference in your energy, confidence, and overall health.
4. Get as much sleep as the kiddos allow
Sleep may never be the same once you have kids—but that doesn’t mean it isn’t important.
Some nights will be rough, but when the opportunity for sleep is there, take it. Aim for 6–8 hours if you can, or 7–9 when life allows. Your body and mind will thank you.
Bonus: Don’t forget “me time”
Working moms spend so much time giving to others—bosses, coworkers, partners, and kids—that they often forget to give back to themselves.
Even just 15 minutes of alone time doing something you enjoy can reset your mood and help you feel like YOU again.
If you need to cut back a little on the four big buckets to make time for this, that’s okay—just don’t make it a habit if your goal is to stay healthy.
When Does the Small Stuff Matter?
You can learn about other health and fitness tips anytime—but don’t act on them too soon.
First, build consistency with the four big buckets for at least 3 to 6 months. This includes sticking with them during your busiest seasons and learning how to adjust when life changes.
Once those habits feel solid, then you can dive deeper into the smaller stuff.
Final Thoughts for Working Moms
When life gets hard, stick with the basics.
When you have more time and energy, push a little harder.
As the seasons of life shift, be flexible—but never let your health fall completely off the list.
You’ll be so proud of yourself when you do.
Need Help Fitting Fitness Into Your Busy, Working-Mom Life?
I created a program called The Strong Mom Evolution—an online fitness coaching program made for career-driven moms who want to get stronger, feel more confident, and avoid feeling overwhelmed.
I open enrollment the first Monday of every month.
Want to join the next cycle?
CLICK HERE to add your name to the waitlist. Spots are limited!