Nadine is a health coach and writer who helps her clients achieve phenomenal and sustainable results by combining nutrition, fitness and fun! She believes primarily in living a happy life, and that the backbone of any lifestyle is that it must be sustainable and enjoyable.

RELATED: The Benefits of Gratitude for Mamas

A consistent fitness routine has many benefits, such as improved stamina and mood and stronger bones and muscles. However, when juggling child-rearing, household chores, and a career, fitness often comes last (if ever).

But it’s time to press pause and think about yourself for a change. Staying in shape is not just about physical activity – it’s about carving a few hours weekly for your mental and physical health. It’s also an investment in your future and your children’s future since it will give you the capacity to be there for them even years from now.

Since we know that motivation to work out doesn’t come easily, especially when you’re tired, we put together a few actionable tips to get you going even when working out is the last thing you want to do.

Reprogramming your internal dialogue can have a profound impact on your fitness journey. For example, if you’ve missed a gym session, try using softer and encouraging language instead of chastising yourself. Tell yourself, “It’s okay that I didn’t attend the gym today.”

Follow that by proposing an easy way to stay active. Say, “Instead, I’ll do 10-minute stretches.” This change in dialogue reframes exercise as a less daunting activity that doesn’t necessarily entail intensive gym sessions.

Plus, it might also keep you moving beyond the proposed 10 minutes. Once in motion, it’s easier to stay in motion. Soon enough, those short bouts of exercise will accumulate and compound. And, if there are days when this doesn’t happen, 10 minutes of stretches is better than nothing!

On the days when you manage to complete your workout plan, take note of how great you feel post-workout. Register that euphoria and save it for later use, like when putting on your gym clothes seems like a Herculean task.

If you’re someone who thrives on social interaction or finds the gym environment slightly intimidating, joining a group class is an excellent strategy to keep your motivation running. Plus, as you regularly attend classes, chances are you’ll start to connect with other group members. 

This can bloom into encouraging and inspiring friendships, resulting in great workout partners. Plus, there’s an increased sense of accountability when you’re part of a group. So start looking for gyms with group fitness classes if you like working out with other people.

There’s also the added benefit of a tight-knit fitness community that often provides emotional support to its members. Before you know it, you’ll look forward to going to the gym and working out!

When your motivation is wavering, it can be helpful to reflect on the benefits of a consistent workout routine. 

For instance, regular workouts enhance your physical strength and endurance. This isn’t just about looking toned and becoming wildly capable daily. If you’re a mum who needs to carry a 20-pound baby or push a stroller uphill, strength training will make these activities less of a strain. Plus, you’ll have more energy to play with the little ones.

Moreover, exercise is known to boost your metabolism, which can lead to weight loss or maintenance of healthy body weight. This point becomes more important as we age since our metabolism slows down. Also, your joints and bones will thank you once the natural decline of estrogen starts happening.

As a parent, you must also be mindful of your health. Besides regular checkups and treatments, regular physical activity is one of the best things you can do to keep chronic conditions such as diabetes or certain kinds of cancers at bay. 

Movement (when possible) can also help your body recover faster during pregnancy and after giving birth. Some studies show physical activity can alleviate postpartum complications such as excess weight gain or depression.

Lastly, physical activity releases endorphins, your body’s natural mood boosters. On tough days, those endorphin hits will help dissipate stress and anxiety while promoting a sense of calm and happiness.

Making it fun is the best way to ensure your motivation for working out never goes down. Yes, that’s right – having fun with exercise can entice you into making it a part of your daily routine!

You should also mix and match various activities. For instance, you can start your week with a morning yoga session and continue jogging for the rest of the week. Then, on weekends, you could have some amazing family time at the park, playing tennis with everyone. 

If traditional exercises don’t excite you, try something else. Dancing could be your form of cardio – a class of salsa or Zumba will get you sweating in no time. On the other hand, if martial arts intrigue you, karate or taekwondo could become your mode of keeping fit.

Incorporating outdoor activities such as hiking, paddleboarding, or cycling into family weekends isn’t just enjoyable and sets up a great example for younger household members about embracing physical activity.

Side note: Talk with your doctor or healthcare provider if you are going through the post-partum period and worry about how physical activity will affect your body and your milk supply. Exercise is a great booster, but it’s best to ensure your body is ready.

Much like brushing our teeth, once exercise becomes a daily routine, it’s easier to slot into our day-to-day activities. Being consistent with your workouts fortifies discipline and commitment over time. These are strengths that extend beyond fitness into various facets of life.

As you move towards menopause, regular exercise offers decisive advantages. Hormonal changes during this phase can lead to weight gain and contribute to an increased risk of heart disease or osteoporosis.

Consistent workouts help keep weight in check and aid in bone health – critical for post-menopausal women. Moreover, studies suggest that women who remain physically active during menopause experience fewer mood disturbances and hot flashes.

It’s not easy to maintain an active lifestyle, especially as a mother. But if you plan on staying healthy and living a fulfilling life well into your golden years, you must find a way to dedicate time and attention to your fitness journey. 

As you can see, many ways exist to be more active. Whether it’s being kinder to yourself, joining a group class, or focusing on fun activities, working out doesn’t have to be an added chore to your already long list.