Being a working mum can be demanding, trying to balance your career, and caring for your family. It’s easy to put your own health and fitness on the back burner. However, looking after yourself should be a priority, no matter how busy you are. Setting aside even small amounts of time for exercise, proper nutrition, and self-care can make a big difference. Follow these tips to maintain your fitness as a working mum in the UK.
1. Wear Appropriate PPE at Work
If your job requires personal protective equipment (PPE) like a mask, gloves, or other gear, always wear it properly. PPE protects you from workplace hazards like chemicals, pathogens, or materials that could cause illness or injury. Using PPE correctly is crucial for health and safety on the job. Make sure you have the right PPE for your role and that it fits appropriately. Taking this precaution helps you avoid preventable health issues.
2. Try Interval Training
Interval training involves alternating intense bursts of activity with periods of lower intensity. This type of workout builds endurance and burns calories in a short time, which is perfect for busy mums. Try exercises like sprints or fast-paced bodyweight moves during the intense intervals. Then, recover with easier moves like walking. Aim for 20-30 minutes 3-4 days per week.
3. Prep Healthy Snacks and Meals
Making nutritious choices is key for well-being, but it can be tricky when you’re stretched thin. Get in the routine of preparing healthy snacks and meals 1-2 times per week. Options like homemade protein balls, chopped veggies, fruit, and simple pasta or grain dishes can be grabbed for quick meals or midday bites. Having go-to items ready to eat makes it easier to avoid less healthy choices when you’re rushed.
4. Focus on Good Sleep Habits
Quality rest is vital for both physical and mental health. With a packed schedule, it can be tempting to sacrifice sleep. But getting enough shut-eye improves concentration, mood, immunity, and energy levels. Aim for 7-8 hours per night by sticking to consistent bed and wake times. Power down screens 30-60 minutes pre-bed for better sleep.
5. Take Advantage of Healthcare Services
Don’t neglect recommended health services like routine doctor visits, cancer screenings and vaccinations. As an NHS patient in the UK, many preventative services are available for free or low cost. Stay on top of things like mammograms, cervical cancer screening, annual physicals, and flu jabs. Prioritising these appointments safeguards your long-term health.
6. Make Time for Self-Care
With endless responsibilities, it’s easy for self-care to fall by the wayside. But caring for your mental health is just as vital as physical fitness. Ensure you make time for relaxing activities like reading, crafting, listening to podcasts or taking baths. Even 10-15 minutes per day makes a difference. Practising mindfulness, meditation, or breathing exercises can also relieve stress. Don’t feel guilty about taking moments in your day for self-nourishment. You can’t pour from an empty cup!
Staying on top of your health and fitness as a working mum presents challenges. But implementing small habits like these can help you stay well.