I’m in a kind of similar situation. I have three kids—my eldest is 9, my middle child is 2, and my youngest is just 5 months old. I work from home with flexible hours, and my husband helps out when he’s not at work. Finding time for exercise has been tough, though taking care of three kids definitely feels like exercise in itself, haha! I’m definitely following this thread for some tips and insights.

Hi, I work full time too and I know how exhausting it is! I get up at 5.30am Mondays and Tuesdays and do a 10km run, and then on Wednesdays I get up at 6am and do 5km. Sundays I just fit in an hour to do 10km when I can, or if we go hiking, I count that as my exercise. The secret is getting to bed by around 9.30pm (I like to read a little, but lights out around 10pm and then it’s not so bad getting up early. Days I’m not exercising I sleep in.

When I feed our dogs, I do leg lifts while they’re eating. I do squats while I’m cooking and suck my belly in while I wash dishes. I do lunges to the mail box and take the stairs two at a time. I park two or three blocks away from where I need to go to get extra steps in.
For my mental health, once the kids are asleep, I use a meditation app or I read/watch something just for me. It’s not easy finding time, but it’s worth it.

For me it’s a thing that I try to incorporate in my way of living. Park the car a bit further from your destination and take that walk, avoid lifts and escalators and walk that stairs. When I carry my groceries into the house I do some weight lift exercises with them. Take bush walks with your family, go out roller skating and ice skating with the kids. When I have to wait for that water to boil I do some exercises by the counter, etc

I found building it into things I already had to do worked for me. Most natably, walking the kids to school. Or getting off the bus a stop early to walk a bit.

I have a rowing machine in my bedroom and once the kids are in bed I do half an hour while watching my favourite Netflix series or sitcom. The time goes so quickly and then I can have a quick shower before bed. I find evening is the only time that works for me

Along with working exercise into a routine and schedule it is important to engage in exercise that is fun and brings joy. When exercise is not fun and becomes a chore then it does not get done. I only do exercise that I enjoy and is fun and it works in keeping motivation levels high. It is always a good idea to explore various types of exercise that bring joy.

I find that doing incidental exercise helps no end – like stretching up higher on tip toes to hang out the washing, doing squats while sweeping the floor, and making the bed. Dance around the house with one of your kids for fun [exercise happens too] and walk from one end of your kitchen bench to the other to cut up your veg for the evening meal instead of having your chopping board right next to the stove top. Try it and keep exercise fun so you feel happier doing it.

I’m not sure how old your kids are but maybe try and include them in your workouts? Ie after work walks with them or do an exercise video with them. There’s actually some great exercise videos for kids that are still a good workout for you! Also don’t underestimate the value of incidental exercise, like doing squats while you brush your teeth or counter push ups while you wait for the kettle to boil.

Ha, I’m still in the thick of it as a single mum with a toddler! So it’s HARD. And they’re feels like there’s a lot of pressure for mums to exercise. The narrative needs to change from mum’s exercising to strategies on how parents can achieve healthier lifestyles! For me, it’s things like going to the park with my kid, walking there then playing some running games. It’s taking the stairs instead of the lift where possible. It’s going for a swim when I drop bubs at daycare or joining an outdoor club. It’s about moving, not exercising.

I have always had to build exercise into a routine and schedule and find this is the best way to ensure it is done. Unless exercise is in a routine and schedule it can fall away and not be done. I exercise morning, midday and evening. Exercise can include the family and dancing is a terrific and fun form of exercise. It is important to find exercise that is enjoyed otherwise it does not get done.

I would start by taking the kids out for a walk in the evenings and getting them involved with your workouts. You could also buy some weights to do once the kids are in bed. When I became a single mother it really helped my head and depression to get out in the fresh air and get steps in where I could.

Maybe try including the kids with a walk in the evenings or walking to School if possible? This would be hard working full time but some fresh air before bed might work for everyone. I always try to think of housework as exercise . Stretch more when hanging out the washing or washing the windows