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We’ve talked a lot about traditional exercise and how to fit in short, effective workouts—but what about everyday movement? Sometimes, life with young kids is so chaotic that squeezing in a formal workout feels impossible. Or maybe you’re consistent during the week, but by the weekend, it’s total mayhem. The good news? Between chasing kids, carrying scooters, and hauling backpacks, you’re already moving like an elite athlete. And the best part? You’re getting a workout without ever stepping foot in a gym!
Instead of feeling guilty for missing a formal workout, let’s celebrate the hidden workouts that come with everyday movement when you’re raising tiny humans.
Why Everyday Movement is Just as Important as Traditional Exercise
In many cultures around the world, people naturally incorporate movement into their daily lives—whether it’s walking everywhere, squatting instead of sitting, or carrying heavy loads. Meanwhile, in North America, our lifestyle has become increasingly sedentary, with structured workouts replacing the natural movement that used to be part of everyday life. Here’s why embracing daily activity is just as important as hitting the gym:
1. It Keeps Your Body Functioning the Way It’s Meant To
Our bodies are designed for movement—not prolonged sitting. Everyday activities like walking, lifting, bending, and squatting help maintain mobility, flexibility, and overall strength. Regular movement supports joint health, prevents stiffness, and improves posture, reducing the likelihood of chronic pain or mobility issues as you age. By staying active throughout the day, you’re reinforcing natural movement patterns that keep your body strong and resilient.
2. It Burns Calories Without the “Workout” Mentality
Structured workouts are great, but they’re not the only way to stay active. Everyday movement—chasing kids, carrying groceries, or cleaning the house—keeps you burning calories naturally, without feeling like you’re forcing yourself into a rigid exercise routine. This approach makes fitness feel more effortless and sustainable, reducing the pressure to “make time” for workouts when your schedule is already packed.
3. It Supports Longevity
People in the world’s longest-living populations (like those in Blue Zones) don’t necessarily go to the gym—they simply stay active all day. Studies show that consistent movement throughout the day, rather than just a single intense workout, leads to better heart health, stronger muscles and bones, and a reduced risk of diseases like diabetes and hypertension. By embracing daily movement, you’re building a foundation for lifelong health and vitality.
4. It Reduces Stress and Boosts Mental Health
Movement isn’t just good for your body—it’s essential for your mind. Physical activity, even in small doses, helps regulate stress hormones like cortisol while boosting feel-good endorphins. Simple actions like taking a walk, stretching, or even deep-breathing while carrying your child can help reduce anxiety, improve focus, and lift your mood. Plus, movement can act as an emotional reset, helping you manage the chaos of mom life with a little more patience and ease.
5. It sets a great example for your kids
Kids learn by watching, and when they see you incorporating movement naturally into your day, they understand that an active lifestyle isn’t something you “have to do”—it’s just how life works. Whether it’s walking to the park, dancing in the kitchen, or carrying their scooters home, you’re teaching them that movement is fun, practical, and an essential part of daily life. This mindset helps them grow into active, healthy adults who don’t see exercise as a chore but as a normal part of living well.
Seven ways life as a mom actually counts as exercise
1. The “Scooter Carry Struggle”
Workout: Carrying a child’s scooter (or tricycle) plus their backpack because they’re too tired to ride home. Muscles Worked: Biceps, forearms, shoulders, and patience. Bonus Burn: Add a toddler hand-hold for an extra oblique challenge.
2. The “Playground Rescue Squat”
Workout: Squatting down to help your kid down from a climbing structure, only for them to decide they want to stay up there. Muscles Worked: Quads, hamstrings, glutes, and inner strength (both physical and emotional). Pro Tip: Engage your core and stay low—you’re probably doing this 20 times in a row.
3. The “Grocery Bag Farmer’s Carry”
Workout: Carrying all the grocery bags plus your child’s coat, stuffed animal, and whatever random toy they insisted on bringing. Muscles Worked: Grip strength, forearms, shoulders, and legs. Level Up: Walk on your toes for an extra calf workout (or just to feel fancy!).
4. The “Laundry Basket Lunge”
Workout: Carrying an overflowing basket up the stairs while a small human clings to your leg. Muscles Worked: Legs, core, and balance. Make It Fun: Turn it into a stair workout—lunge with each step for an extra burn!
6. The “Piggyback Endurance Challenge”
Workout: Carrying your 40-pound child on your back because they just can’t walk anymore. Muscles Worked: Back, core, legs, and sheer willpower. Hack: Switch between piggyback and “Mom, carry me like a baby” mode for full-body engagement.
7. The “Bedtime Battle Wrestle Match”
Workout: Convincing a 5-year-old to put on pajamas, brush their teeth, and actually get in bed. Muscles Worked: Upper body strength, grip endurance, and mental fortitude. Success Rate: 50/50. May require bribery.
Final Thoughts: You’re Stronger Than You Think
If you’ve ever doubted your strength, just remember: Moms lift, squat, sprint, and carry every single day. Next time you’re feeling exhausted, remind yourself that you’re not just taking care of your family—you’re also training like an athlete.
So, own your “mom workout” with pride! And if you want to add a little intentional movement, try stacking these everyday tasks with small fitness tweaks—your body (and mind) will thank you.
FAQ:
Does everyday movement really count as exercise?
Absolutely! Many cultures rely on daily movement rather than structured workouts, and research shows that staying active throughout the day can be just as beneficial as a gym session.
How can I make my “mom workout” more intentional?
Try adding small tweaks like engaging your core when carrying kids, turning stair climbs into lunges, or balancing on one foot while brushing your teeth to activate stabilizing muscles.
I already do all of this—do I need to work out too?
If you’re feeling strong and energized, you’re probably getting plenty of movement! But if you have specific fitness goals, adding strength training or mobility exercises can be a great complement to your everyday activity.
Another great article to learn more: https://blog.thesmartchiropractor.com/movement-vs-exercise/
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