Ultimate fitness plan for mums


Ultimate fitness plan for mums

Being a mum means life is busier than ever with school runs, feeding and playing with the kids, so it’s understandable that health and fitness can take a backseat. Incorporating exercise into daily routines should be the desired fitness plan for mums, meaning that you can stay fit without leaving the house.

Sports Scientist and Outdoor Fitness Specialist, Luke Ashcroft says, “Mums have some of the busiest and hardest jobs out there so it’s important that their fitness routine is adaptable to fit into their lifestyle. ‘Me’ time at the gym is great, but is often not practical, so I’ve put together tips for staying fit without a gym membership.”

Ashcroft shares this easy fitness plan for mums:

Keep it Simple

Exercise does not have to be complicated to give the best results. High-tech machines don’t always equal a better workout. Simple exercises like squats, wall push-ups, and step ups can be developed into a very effective and efficient exercise program. These exercises can all be done at home, saving you time.

Plan, Plan, Plan

One of the most enticing prospects of a home exercise programme is that you can do it whenever and wherever you like. However, scheduling it in your day is much more effective. When you have plans to workout it is simply more likely to get done. The Australian Government Department of Health and Physical Activity Guideline recommends 22-43 minutes per day of moderate activity.

Physical Activity or ‘Exercise’

Increasing your physical activity doesn’t necessarily mean exercising more, you don’t have to exercise traditionally to stay fit. There are great ways to incorporate physical activity into your daily routine including: Pushing a pram as you walk around the park, running up a flight of stairs, pushing a toddler on a swing or even giving a “horsy ride” or a “piggy back”.

The Busy Mums Workout

For a quick workout to get your heart racing, Luke recommends the following:

  1. Squats
  2. Bench Push Ups/Wall Push Ups
  3. Step Ups
  4. Side Plank Rotations
  5. Lunges
  6. Rest

Complete 30 seconds on each exercise. After completing the 5 exercises have 30 seconds rest. Repeat the circuit as many times as you like.

Always on the go? Try our eight healthy eating hacks for busy people. 


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