It sometimes seems impossible to find time to exercise as a working mom. Almost every working mom I know complains that they don’t have time to exercise. I get this. We have jobs, kids, errands, dinner, and bedtime. Rinse and repeat.

But here’s the truth: You do have time. You’re just putting exercise last on the list.

If you want to feel stronger, clearer, calmer, and more in control of your day, movement cannot be optional. You don’t need more time. You need a different approach.

Here’s exactly how to make it happen.

How to Find Time to Exercise as a Working Mom

1. Get up earlier.

I know, I know. Everyone hates this advice. But the truth is, morning time is the best time to exercise. If you are up before your kids, you can either get outside or out to the gym before anyone wakes up. You will start your day feeling strong, feeling productive, and motivated to get going! You will have minimal distractions. It is truly the perfect time to exercise.

Yes, you may need to go to bed earlier. But this is not necessarily a bad thing. Most of the time, people spend their time after the kids go to bed on TV, scrolling on social media, or unhealthy eating/drinking habits. Yes, you want to unwind, but head to bed earlier and get up earlier. You will be so glad you did.

I run about 8 miles every morning before my kids or husband wakes up. It is by far the best, most energizing, time of my day.

I have a challenge for anyone who says they do not have time or cannot get up earlier. Why not consider making it a goal to double your workout routine? You may be shocked at what you can do.

2. Stop Waiting for the “Perfect” Workout Window

Sometimes you need to exercise when you can or fit it in throughout the day. The nice thing is, it is possible to do this even without a perfect workout window. For example, here are some ways you can fit in exercise:

• A 20-minute walk with your kids
• Lifting dumbbells while you watch work trainings
• Stretching between meetings
• Using a walking pad while you work
• Doing a quick strength circuit while dinner cooks
• A fast 10-minute YouTube workout while the kids play

It all counts. It all adds up. Small bursts of movement compound faster than you think.

3. Put Your Workout on the Calendar Like a Meeting

If it is not in your calendar, it will not happen. Your workout must be scheduled.

You can want to work out, you can intend to work out, but unless it has a time slot, it will not happen. The rest of your life will take over.

Your workout needs a place in your calendar.  

For me, mornings are the easiest. My run is on my calendar before anyone else wakes up. No interruptions, no excuses, no decision-making. It’s simply what I do.

I also see a personal trainer twice a week for strength work, and those sessions are blocked out on my calendar like meetings. They happen in the late afternoon, five minutes from my office.

If exercise is floating around in your head as a “maybe,” it will always lose to everything else. Put it on your calendar the same way you schedule work meetings, dentist appointments, or school pickups.

4. Remember that the Most Important Thing You Can Do Is Stay Physically Healthy

There will always be reasons to skip a workout.
“I don’t have time.”
“I’m exhausted.”
“The kids have soccer, a dentist appointment, a meltdown, or all three.”

But here’s the truth: your health is non-negotiable. There is literally almost nothing more important than your health.

It’s not a luxury. It’s not something you “fit in” if the stars align. It’s the baseline that holds the rest of your life together. If you are struggling to find time to exercise as a working mom, I encourage you to think about this!

When you don’t prioritize your health, you feel it immediately — lower energy, less patience, more stress, more illness, and a version of yourself you don’t like living with.

When you do prioritize it, everything gets easier. You think more clearly. You’re more decisive, more creative, more grounded. You have more energy to show up for the people you love. You feel proud of yourself instead of frustrated.

If you want to be here for a long time and in the strongest body possible, your health has to come first. Not second. Not “when things calm down.” Now.

And here’s the part no one says out loud:
If you were giving advice to your kids, you’d tell them to move their bodies, eat well, take care of themselves, and not make excuses. So instead of preaching it — model it. Let them see you take care of yourself. Let them see you choose strength.

Your physical health is one of the smartest investments you can make. There is almost nothing else in your life that pays off more.

5. Reduce the Barriers

Make it as easy as possible to work out. Reduce the barriers. Reduce the friction.

Here are some ways to do that:

• Keep your shoes by the door
• Set your clothes out at night
• Pick workouts that require minimal setup
• Do the same workout every Monday/Wednesday/Friday so you don’t waste time deciding what to do
• Keep a pair of gym shoes in your office (along with a walking pad!)

Your brain needs fewer decisions, not more willpower.