{"id":56569,"date":"2023-11-01T13:07:13","date_gmt":"2023-11-01T13:07:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56569"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mom-exercise","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mom-exercise\/","title":{"rendered":"Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#What_Are_the_Benefits_of_Exercise_for_Moms\" >What Are the Benefits of Exercise for Moms?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Improved_Physical_Health\" >Improved Physical Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Boosted_Energy_Levels\" >Boosted Energy Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Better_Sleep\" >Better Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Reduced_Stress_and_Anxiety\" >Reduced Stress and Anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Improved_Mood\" >Improved Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Enhanced_Body_Image\" >Enhanced Body Image<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Stronger_Bone_Health\" >Stronger Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Reduced_Risk_of_Chronic_Disease\" >Reduced Risk of Chronic Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Improved_Cognitive_Function\" >Improved Cognitive Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Enhanced_Social_Life\" >Enhanced Social Life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Why_Should_Moms_Go_to_the_Gym\" >Why Should Moms Go to the Gym?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Access_to_Equipment\" >Access to Equipment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Professional_Guidance\" >Professional Guidance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Classes_and_Community\" >Classes and Community<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Structured_Environment\" >Structured Environment<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Safety_and_Emergency_Support\" >Safety and Emergency Support<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Is_Mom_Exercise_at_Home_Feasible\" >Is Mom Exercise at Home Feasible?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#How_Do_Busy_Moms_Exercise\" >How Do Busy Moms Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Which_Mom_Exercises_Work_Best\" >Which Mom Exercises Work Best?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Mom_Yoga\" >Mom Yoga<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Childs_Pose_Balasana_for_Stretching_the_Spine_and_Hips\" >Child&#8217;s Pose (Balasana) for Stretching the Spine and Hips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Cat-Cow_Pose_Marjaiasana-Bitilasana_for_Stretching_the_Spine\" >Cat-Cow Pose (Marjaiasana-Bitilasana) for Stretching the Spine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Downward-Facing_Dog_Adho_Mukha_Svanasana_for_Stretching_the_Hamstrings_and_Calves\" >Downward-Facing Dog (Adho Mukha Svanasana) for Stretching the Hamstrings and Calves<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Mountain_Pose_Tadasana_for_Improving_Posture_and_Balance\" >Mountain Pose (Tadasana) for Improving Posture and Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Tree_Pose_Vrksasana_for_Building_Ankle_Knee_Hip_and_Core_Strength\" >Tree Pose (Vrksasana) for Building Ankle, Knee, Hip and Core Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Corpse_Pose_Savasana_for_Complete_Relaxation\" >Corpse Pose (Savasana) for Complete Relaxation<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Bodyweight_Mom_Workout\" >Bodyweight Mom Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Squats_3_sets_of_15_reps\" >Squats (3 sets of 15 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Push-Ups_3_sets_of_10_reps\" >Push-Ups (3 sets of 10 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Lunges_3_sets_of_12_reps_on_each_leg\" >Lunges (3 sets of 12 reps on each leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Plank_3_sets_of_30_seconds\" >Plank (3 sets of 30 seconds)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Cool-Down\" >Cool-Down<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#HIIT_Mom_Workout\" >HIIT Mom Workout<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Jump_Squats_3_sets_of_15_reps\" >Jump Squats (3 sets of 15 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Burpees_3_sets_of_10_reps\" >Burpees (3 sets of 10 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Mountain_Climbers_3_sets_of_30_seconds\" >Mountain Climbers (3 sets of 30 seconds)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Jump_Lunges_3_sets_of_12_reps_on_each_leg\" >Jump Lunges (3 sets of 12 reps on each leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#High_Knees_3_sets_of_30_seconds\" >High Knees (3 sets of 30 seconds)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Cool-Down-2\" >Cool-Down<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#How_can_a_busy_mom_lose_weight\" >How can a busy mom lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#How_can_I_be_a_fit_mom\" >How can I be a fit mom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#How_can_I_lose_belly_fat_if_Im_lazy\" >How can I lose belly fat if I\u2019m lazy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#What_is_a_lazy_girl_workout\" >What is a lazy girl workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Self-care means different things to different people. For some moms, this can be a soak in the tub after a long day, while for others, it&#8217;s time spent reading a book or browsing the aisles of their favorite store. But one of the best ways moms can practice self-care is through exercise.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many may underestimate its importance, but research has shown that exercise can truly transform not only your body but also your mental health and overall well-being. It can be a powerful tool for combating stress, boosting your mood, and improving sleep (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.731858\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how do you start? What exercises are most beneficial? And how can busy moms make time for fitness? Here&#8217;s the only guide you need on mom exercise that includes its benefits, how to get started, and everything else you need to know.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Exercise_for_Moms\"><\/span><b>What Are the Benefits of Exercise for Moms?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everyone can benefit from exercise, including moms. Research has shown that individuals who exercise regularly enjoy a wide range of physical, mental, and emotional benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Some of the most notable benefits include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Physical_Health\"><\/span><b>Improved Physical Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise is a proven way of maintaining a healthy weight, lowering blood pressure, and strengthening the immune system <\/span>(<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254618301005?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a>)<span style=\"font-weight: 400;\">. For moms who are juggling numerous roles, this can help them stay physically fit and healthy to carry out their tasks efficiently.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Boosted_Energy_Levels\"><\/span><b>Boosted Energy Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been proven to help reduce feelings of fatigue and boost energy levels (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16937952\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). For moms, this can mean more energy to keep up with their children&#8217;s activities and other commitments.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Sleep\"><\/span><b>Better Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise helps regulate your sleep cycle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4341978\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly beneficial for new moms who often suffer from disrupted sleep patterns.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Stress_and_Anxiety\"><\/span><b>Reduced Stress and Anxiety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise releases endorphins, the body&#8217;s natural mood elevators (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928534\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Exercise can also help moms manage their stress and anxiety better, providing a much-needed psychological break.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Mood\"><\/span><b>Improved Mood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can be a mood booster. Regular physical activity stimulates brain chemicals that can make mothers feel happier and more relaxed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\">\u00a0<\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4.png\" alt=\"mom exercise\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Body_Image\"><\/span><b>Enhanced Body Image<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise can help moms lose their pregnancy weight and get back into shape, thereby improving their body image and self-esteem.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stronger_Bone_Health\"><\/span><b>Stronger Bone Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight-bearing exercises such as walking and resistance training can slow bone loss, which reduces the risk of osteoporosis &#8211; a significant concern for women, particularly post-menopause (<\/span><a href=\"https:\/\/www.e-enm.org\/journal\/view.php?doi=10.3803\/EnM.2018.33.4.435\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Chronic_Disease\"><\/span><b>Reduced Risk of Chronic Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular exercise reduces the risks of chronic diseases such as diabetes, heart disease, and certain types of cancer (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S266633761930006X?via%3Dihub\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly relevant for moms as they age and these risks increase.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Cognitive_Function\"><\/span><b>Improved Cognitive Function<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular physical activity can improve brain function, keeping mothers mentally sharp and enhancing their memory (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2018.00509\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). This can be a great help for managing the demands of motherhood and work.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhanced_Social_Life\"><\/span><b>Enhanced Social Life<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Group fitness activities offer a chance for moms to socialize and make new friends. This can be a great stress-buster while also providing a support system for mothers, particularly those who are new to motherhood.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_Moms_Go_to_the_Gym\"><\/span><b>Why Should Moms Go to the Gym?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Going to the gym can often offer benefits that at-home workouts may not provide, such as:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Access_to_Equipment\"><\/span><b>Access to Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gyms are stocked with a variety of equipment that you may not have at home, which allows for a broader range of exercises and enables you to target different muscle groups more effectively.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Professional_Guidance\"><\/span><b>Professional Guidance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many gyms provide access to professional trainers who can guide you through exercises, help correct your form, and develop personalized workout plans that are aligned with your fitness goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Classes_and_Community\"><\/span><b>Classes and Community<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gyms often host fitness classes such as yoga, spin, or Zumba, which can provide a fun and motivating group workout experience. The gym community can also provide a sense of camaraderie, which will keep you motivated and accountable.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Structured_Environment\"><\/span><b>Structured Environment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gym environment can be conducive to concentrated workouts, as there are fewer distractions than at home. This structure can help maintain focus and discipline, which leads to more effective workouts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_and_Emergency_Support\"><\/span><b>Safety and Emergency Support<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Gyms are typically equipped with first aid resources and staff who are trained in emergency procedures, which provides an extra level of safety, particularly if you are engaging in high-intensity workouts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Mom_Exercise_at_Home_Feasible\"><\/span><b>Is Mom Exercise at Home Feasible?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are several advantages to going to the gym, it may not always be feasible for busy moms. However, there are plenty of ways you can incorporate regular exercise into your daily routine at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A home-friendly mom exercise routine may involve:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking or Running:<\/b><span style=\"font-weight: 400;\"> This can easily be done around your neighborhood, at a local park, or even on a treadmill if you have one at home.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Exercises:<\/b><span style=\"font-weight: 400;\"> You don&#8217;t need fancy equipment to do effective strength training. Exercises such as squats, lunges, push-ups, and planks can all be done at home with no equipment necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Online or DVD Workouts:<\/b><span style=\"font-weight: 400;\"> There are many fitness resources available online, from yoga and Pilates to high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-high-intensity-interval-training-and-its-benefits\/\">HIIT<\/a>) workouts. Most of these can be done in the comfort of your own home.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporating Movement into Daily Activities:<\/b><span style=\"font-weight: 400;\"> Whether playing with your kids at the park or doing household chores, finding ways of incorporating movement into your daily routine can add up to a significant amount of exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Creating a Dedicated Workout Space:<\/b><span style=\"font-weight: 400;\"> If space permits, you can create a designated area in your home for working out, which can help motivate you and create structure in your exercise routine.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\"><i>5 At Home Workouts for Moms, With and Without Weights<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Busy_Moms_Exercise\"><\/span><b>How Do Busy Moms Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One common challenge for moms when it comes to exercise is finding the time in their busy schedules. However, with a little creativity and planning, it is possible to manage irregular workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for busy moms who are looking to incorporate exercise into their daily routines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Schedule Time for Exercise:<\/b><span style=\"font-weight: 400;\"> Treat your workout like any other appointment &#8211; add it to your calendar and make it a priority.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multitask During Workouts:<\/b><span style=\"font-weight: 400;\"> Get creative by incorporating exercises while you perform other tasks, such as squats while folding laundry or wall sits while helping your kids with homework.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Involve Your Kids:<\/b><span style=\"font-weight: 400;\"> Turn exercise into a family activity by involving your children. Try <a href=\"https:\/\/betterme.world\/articles\/at-home-workouts-for-moms\/\">workouts for moms<\/a> with toddlers such as going for walks or bike rides together, playing active games, or even doing yoga together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Make Use of Small Time Windows:<\/b><span style=\"font-weight: 400;\"> A 30-minute workout for busy moms is great if you have the time for it. However, even if you only have 5-10 minutes to spare, you can use that time for a quick workout or some stretching exercises. Every little bit counts!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don&#8217;t Be Too Hard on Yourself: <\/b><span style=\"font-weight: 400;\">Some days, it may be challenging to fit in any exercise at all. Don&#8217;t beat yourself up over it and focus on making healthier choices throughout the day.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\">\u00a0<\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/6-3.png\" alt=\"mom exercise\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Mom_Exercises_Work_Best\"><\/span><b>Which Mom Exercises Work Best?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best exercises for moms are those they enjoy and can maintain consistently. This can vary from person to person, but some popular choices among mothers include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mom_Yoga\"><\/span><b>Mom Yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yoga offers the perfect combination of physical activity, mental relaxation, and stress reduction &#8211; all of which are important factors for busy moms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). We highlighted that the gentle nature of this exercise makes it a perfect addition to a new mom exercise plan in our blog about <a href=\"https:\/\/betterme.world\/articles\/core-exercise-postpartum\/\">core exercises postpartum<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a simplified sequence with beginner-friendly poses that moms can try at home (check out these <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-routines\/\">chair yoga routines<\/a> for simpler versions):<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Childs_Pose_Balasana_for_Stretching_the_Spine_and_Hips\"><\/span><b>Child&#8217;s Pose (Balasana) for Stretching the Spine and Hips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your knees wide apart while your big toes are touching each other. Rest your buttocks on your heels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit up straight and lengthen your spine up through the crown of your head.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhalation, bow forward, draping your torso between your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your heart and chest should rest between or on top of your thighs. Allow your forehead to come to the floor. Keep your arms long and extended, palms facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this pose from 1 to 3 minutes.<\/span><\/li>\n<\/ol>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cat-Cow_Pose_Marjaiasana-Bitilasana_for_Stretching_the_Spine\"><\/span><b>Cat-Cow Pose (Marjaiasana-Bitilasana) for Stretching the Spine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a tabletop position with your knees directly below your hips and your wrists, elbows, and shoulders in line and perpendicular to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your chest and tailbone toward the ceiling, allowing your belly to sink toward the floor (cow pose).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, draw your belly in toward your spine and round your back toward the ceiling (cat pose).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for several breaths, moving fluidly from cow pose on the inhalations to cat pose on the exhalations.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward-Facing_Dog_Adho_Mukha_Svanasana_for_Stretching_the_Hamstrings_and_Calves\"><\/span><b>Downward-Facing Dog (Adho Mukha Svanasana) for Stretching the Hamstrings and Calves<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and press firmly through your palms and knuckles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an exhale, push your hip points toward the ceiling and straighten your legs, being careful not to lock your knees completely.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look toward your hands and make sure your feet are hip-width apart. Remain in this pose for 3-5 breaths.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Pose_Tadasana_for_Improving_Posture_and_Balance\"><\/span><b>Mountain Pose (Tadasana) for Improving Posture and Balance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up tall at the front of your mat, with your feet hip-width apart and your arms at your sides. Distribute your weight evenly across both feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest and roll your shoulders back and down to open your chest. Keep your palms facing inward toward your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the crown of your head toward the ceiling. Take several deep breaths.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tree_Pose_Vrksasana_for_Building_Ankle_Knee_Hip_and_Core_Strength\"><\/span><b>Tree Pose (Vrksasana) for Building Ankle, Knee, Hip and Core Strength<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in mountain pose. Shift your weight onto your right foot. Bend your left knee and reach down with your left hand to clasp your left ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your left foot up and place the sole against your inner right thigh, if possible.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands on your hips and lengthen your tailbone toward the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once balanced, bring your hands in front of your chest in a prayer position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds to 1 minute, then switch sides.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Corpse_Pose_Savasana_for_Complete_Relaxation\"><\/span><b>Corpse Pose (Savasana) for Complete Relaxation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back with your arms and legs extended. Allow your feet to fall open naturally, toes pointing outward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your hands alongside your body with your palms facing up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and relax every muscle in your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remain in this pose for 5-10 minutes, focusing on deep breathing and releasing any tension or stress in the body.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Mom_Workout\"><\/span><b>Bodyweight Mom Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best at-home workouts for busy moms is a simple bodyweight routine. This type of workout requires no equipment and can be done in a short amount of time. Here is an example of a quick and effective bodyweight workout for moms:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Jog in place or do some <a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">jumping jacks<\/a> for 3 minutes to get your heart rate up and warm up your muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26400696\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats_3_sets_of_15_reps\"><\/span><b>Squats (3 sets of 15 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and push your hips back to lower yourself down as if sitting in an imaginary chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your weight evenly distributed through the base of your toes to your heels and ensure your knees track over your mid-section. Push through your entire feet into the ground to stand back up.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups_3_sets_of_10_reps\"><\/span><b>Push-Ups (3 sets of 10 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands shoulder-width apart and your body in a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down until your chest almost touches the floor, then push back up.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_3_sets_of_12_reps_on_each_leg\"><\/span><b>Lunges (3 sets of 12 reps on each leg)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one foot and lower your body until your front thigh is parallel to the floor and your back knee is almost touching the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front foot to stand back up, then switch legs.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_3_sets_of_30_seconds\"><\/span><b>Plank (3 sets of 30 seconds)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a high plank position with your hands directly underneath your shoulders and your body in a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds, keeping your core engaged and your body stable.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down\"><\/span><b>Cool-Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Finish with a 5-minute walk or some gentle stretching to help lower your heart rate and support your range of motion (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\">\u00a0<\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/5-6.png\" alt=\"mom exercise\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"HIIT_Mom_Workout\"><\/span><b>HIIT Mom Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best exercises for busy moms to lose weight are a combination of resistance training and aerobic exercise, such as HIIT workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two reasons for this: firstly, HIIT has been proven to burn more calories than steady-state cardio (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/868305\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, it saves time and can easily be done at home. Here are some popular HIIT workouts for moms:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jump_Squats_3_sets_of_15_reps\"><\/span><b>Jump Squats (3 sets of 15 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and lower yourself down into a squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you come back up, jump off the ground with both feet, then land back in a squat position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpees_3_sets_of_10_reps\"><\/span><b>Burpees (3 sets of 10 reps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down into a squat position, placing your hands on the floor in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back to a high plank position, do one push-up, then jump your feet back to the squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up and jump off the ground with both feet.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Climbers_3_sets_of_30_seconds\"><\/span><b>Mountain Climbers (3 sets of 30 seconds)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands directly underneath your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee toward your chest, then switch legs quickly, keeping your body stable and your core engaged.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jump_Lunges_3_sets_of_12_reps_on_each_leg\"><\/span><b>Jump Lunges (3 sets of 12 reps on each leg)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a lunge position with your right foot forward and your left leg extended behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up and switch legs, landing back in a lunge position but with your left foot forward this time.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Knees_3_sets_of_30_seconds\"><\/span><b>High Knees (3 sets of 30 seconds)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee up toward your chest, then switch legs quickly while keeping your body stable and your core engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for 30 seconds.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cool-Down-2\"><\/span><b>Cool-Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Finish with a 5-minute walk or some gentle stretching to help lower your heart rate and support your range of motion\u00a0 (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/yoga-for-moms\/\"><i>Yoga for Moms Who Need a Break: A Simple Guide<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_can_a_busy_mom_lose_weight\"><\/span><b>How can a busy mom lose weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight loss for busy moms is all about finding a balance. Incorporating quick, high-intensity workouts into your daily routine can be a game-changer and you can also find busy <a href=\"https:\/\/betterme.world\/articles\/mom-workout\/\">mom workout<\/a> schedules online.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, maintaining a healthy diet can go a long way (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/6\/3\/73\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planning meals in advance can save time and ensure you eat well-balanced meals throughout the week (<\/span><a href=\"https:\/\/ijbnpa.biomedcentral.com\/articles\/10.1186\/s12966-017-0461-7\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s not about drastic changes, but consistent small steps toward a healthier lifestyle.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_be_a_fit_mom\"><\/span><b>How can I be a fit mom?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You should start by setting realistic fitness goals and gradually incorporate exercise into your daily routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be a brisk walk in the morning, yoga during your lunch break, or a quick HIIT workout after dinner. Combine this with a balanced diet and adequate sleep and you\u2019ll be on your way to becoming a fit mom.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_can_I_lose_belly_fat_if_Im_lazy\"><\/span><b>How can I lose belly fat if I\u2019m lazy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing belly fat doesn&#8217;t necessarily require rigorous workouts. Low-intensity activities such as walking or doing household chores can help you burn calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, simple dietary changes can significantly impact your belly fat. Try to limit your intake of ultra-processed foods and added sugars while increasing your consumption of fruits, vegetables, whole grains, healthy fats, and lean proteins (<\/span><a href=\"https:\/\/www.mdpi.com\/2227-9032\/6\/3\/73\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s about making smarter choices rather than pushing yourself into a strenuous routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_a_lazy_girl_workout\"><\/span><b>What is a lazy girl workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lazy girl workout is a term that is used for simple, low-intensity exercises that can be done anywhere, even while you\u2019re watching TV or during a work break. This can include leg lifts, arm circles, seated marches, or even just tightening and releasing your abdominal muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These workouts are perfect for those who want to incorporate some physical activity into their day without needing to hit the gym or breaking a sweat.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular exercise offers many physical and mental benefits for mothers. Whether you go to the gym or find ways to incorporate movement into daily activities at home, making time for exercise is essential for maintaining overall health and well-being as a busy mom.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=at_home_workouts_for_moms&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1906&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Self-care means different things to different people. For some moms, this can be a soak in the tub after a long day, while for others, it&#8217;s time spent reading a book or browsing the aisles of their favorite store. But one of the best ways moms can practice self-care is through exercise. Many may underestimate [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":56586,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[123,210],"class_list":["post-56569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MOM EXERCISE \u27a4 routines can be tough to fit into a busy schedule, but we have the best guide for quick and effective workouts to help busy moms lose weight and improve their well-being.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mom-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know\" \/>\n<meta property=\"og:description\" content=\"\u2605 MOM EXERCISE \u27a4 routines can be tough to fit into a busy schedule, but we have the best guide for quick and effective workouts to help busy moms lose weight and improve their well-being.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mom-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/mom-exercise-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mom-exercise\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-exercise\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8052d70418817c9f20423fe7181441d9\"},\"headline\":\"Mom Exercise: Benefits, How to Get started, and Everything Else You Need to Know\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-exercise\/\"},\"wordCount\":2820,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mom-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/mom-exercise.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Self-care means different things to different people. For some moms, this can be a soak in the tub after a long day, while for others, it's time spent reading a book or browsing the aisles of their favorite store. But one of the best ways moms can practice self-care is through exercise.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Many may underestimate its importance, but research has shown that exercise can truly transform not only your body but also your mental health and overall well-being. It can be a powerful tool for combating stress, boosting your mood, and improving sleep (<\/span><a href=\\\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.731858\/full\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But how do you start? What exercises are most beneficial? And how can busy moms make time for fitness? Here's the only guide you need on mom exercise that includes its benefits, how to get started, and everything else you need to know.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Benefits of Exercise for Moms?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Everyone can benefit from exercise, including moms. 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For some moms, this can be a soak in the tub after a long day, while for others, it's time spent reading a book or browsing the aisles of their favorite store. But one of the best ways moms can practice self-care is through exercise.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mom_exercise\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Many may underestimate its importance, but research has shown that exercise can truly transform not only your body but also your mental health and overall well-being. It can be a powerful tool for combating stress, boosting your mood, and improving sleep (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.731858\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But how do you start? What exercises are most beneficial? And how can busy moms make time for fitness? Here's the only guide you need on mom exercise that includes its benefits, how to get started, and everything else you need to know.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Benefits of Exercise for Moms?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Everyone can benefit from exercise, including moms. 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