How To Stay Healthy As A Busy Mom?

The sexual and reproductive health awareness day is celebrated on 12th February every year to spread awareness about sexual and reproductive health. It includes the dimensions of physical, mental, emotional, and social well being with regards to sexuality. 

SRH includes the following key issues:

  • Puberty
  • Access to Modern Contraception
  • Pregnancy And Unsafe Abortion
  • Sexually Transmitted Infections
  • Influence of information and communication technologies (ICTs) on sexual behavior
  • Gender-based Violence
  • Poor Mental/Emotional Health
  • Alcohol, Tobacco & Drug Abuse

When you’ve kids running around at home, it can be challenging to take care of yourself as a priority. There will always be a sippy cup that needs to be refilled, toys to be picked up and arranged, and a child to be comforted. Moreover, you will be taking care of your entire family. It becomes challenging to take some time off your busy schedule for exercise and workout. 

Take care of yourself and your health, then only you’ll be able to take care of the health of your loved ones too.

Who wants to be that mom that has to sit out a physical game or adventure, just because your health doesn’t permit you to participate? Be the mom who is always there for the fun and enjoyment with your family. 

Today, I want to share some of the best ways that I think can be helpful for busy moms to achieve their health requirements. Set an example for your kids so that they also consider their health as their priority, no matter what. 

Best Ways For Busy Moms To Be Healthier

Do Mini Workouts

If it’s not possible for you to exercise for 30 minutes at once, you can break the workout schedule for 10 minutes three times a day instead. 

You can also use resistance bands to get a quick boost of strength, or do squats or push up while waiting for water to boil while preparing meals. 

Take your little kid to the park to play. During this time, you can walk or jog along the park and burn calories. 

Take Vitamins

Although vitamins can never be a replacement for a healthy diet, if you are deficit of some nutrients, you can take them and fill the nutritional gaps. It will hardly take 30 seconds to do this but can be an effective way to start your day with. You will have a fantastic feeling that you’ve already done something good for your body. 

Get Frequent Health Checkups

No matter how healthy you’re eating or time you’re spending on the workout, you still need frequent health screening. Conditions such as high blood pressure can smoothly go undiagnosed, and lead to completion later on. So, get regular testing twice or thrice a year to detect high blood pressure like severe conditions so that doctors can prescribe you the appropriate medications and prevent future complications. 

Spend Time With Your Friends

Studies suggest that those moms who have good relationships stay healthier and happier than others. While it can be challenging to make time for friends during early motherhood years, it’s essential and can reduce your stress levels. If that’s not possible for you, you can talk to your close friends over a phone call and relieve stress. 

Get Adequate Sleep

While it is recommended to have at least 7-9 hours of sleep every night, it sometimes becomes impossible for you to sleep for that many hours. All you can do is to plan a sleeping schedule and get to the bed at a reasonable time. Believe me, and your body will thank you for it in the morning. 

Manage Stress Levels

If you find that you’re very stressed out and are not spending much time on managing them most constructively, there are several ways you can try. Going for a walk, yoga, meditation or having a bubble bath can do wonders in melting the stress away. You need to figure out which of the activities are helpful for your stress. 

Eat Proper Meals Instead Of Grazing All Day

Most people love snacking, but it’s essential you eat three proper meals a day – breakfast, lunch, and dinner. In between these meals, you can have a snack, but make sure it’s healthy. You can have an apple, orange, or some other healthy and nutritious fruits in between the meals whenever you feel hungry. 

Associate With Others To Develop Healthier Habits

Whenever you are free, wash and cut carrots, cucumbers, or other fruits and vegetables. You can eat them as a snack whenever you feel hungry. Pre-washed and sliced fruits and veggies can be one of your healthy snacking options. 

Keep Healthy Snacks Handy

If there are some other busy moms like you in your colony, you can associate with them. You can help each other to achieve your health and fitness goals. You can also search for a similar association online to connect with other moms like you and share healthy tips, recipes, and inspiration to lead a healthier life

Spend some “Me Time”

Nowadays, people spend most of their leisure time gazing at their smartphones and watching television. While they are the most convenient methods for spending time, it’s essential to spend some “Me Time” when you go to bed. It will help you fall asleep faster and can also improve the quality of sleep. 

Stay Hydrated

For a new mom, it sometimes becomes challenging to intake the adequate amount of water their body needs in a day. You are spending most of the time running after your kids and satisfying their needs, and you become so busy in this chaos that you forget to stay hydrated. I would recommend keeping a water bottle always with you so that it reminds you to keep sipping all through the day. 

Reduce The Time You Watch Television

There may be some television shows that you prefer to watch on weekends with your family, you need to limit still the time you’re spending watching television. Instead, you can go out somewhere with your family and spend quality time with them. 

If you have a habit of spending a couple of hours every day watching television, then you must curtail your tv time. Use that time to do something more creative and productive. You will observe that your health has improved in the long run. 

Do Everything In Moderation

Being a healthy mom is not that easy; you need to do everything in moderation. Now, as it is Valentine’s week, you will naturally head towards a party and indulge a bit. But sometimes, it’s okay to eat something you crave for. Don’t get stressed out for not including workout in your schedule.  

Also Read: Migraine: Symptoms, Types, Diagnosis & Treatment

Include Superfoods In Your Diet

Make sure you have some of the superfoods always on the shelves of the refrigerator and eat them twice or thrice a week without a miss.

Following is the list of top superfoods you can incorporate in your diet to ensure protection:

  • Beans
  • Blueberries
  • Broccoli
  • Oats
  • Oranges
  • Pumpkin
  • Salmon
  • Soy
  • Spinach
  • Tea (green or black)
  • Tomatoes
  • Turkey
  • Walnuts
  • Yogurt

Be Your Own Motivation

You may experience difficulty in attaining your fitness goals when you are not getting enough courage and motivation from your friends and family members. But, why to depend on others, while you can be your own motivation. You can attempt to jot down your goals and stick them over your refrigerator. Take one step ahead of this and let others know about it. The more people you convey about your goals, the more encouraged you will be to accomplish them. 

Use Smaller Plates

There are several diseases linked to being overweight and obese. The key to maintaining a healthy weight is to intake fewer calories than you burn. One of the easiest ways you can consider to achieve this is to choose smaller plates to eat meals. In this way, you can be more satisfied even by having less food. Also, make sure to include different food groups in the first serving. If you still feel hungry, have fruits and vegetables in the second serving – it will prevent those calories from accumulating in the body. 

Cut The Sugar

I am very grateful to myself that I’ve taken this big step in my life when my daughter was one year old. All I did was say goodbye to refined and processed sugars. Eating sugar can be dangerous as they make you crave more and more. And when you crave, you attempt to eat more unhealthy foods that can make you feel tired and sluggish. 

Have A Cup Of Tea At Night

There is a scope for craving after your kids fall asleep. One treat can lead to another treat and rest, you know very well. Instead, you can try nighttime tea. I love the one made with ginger; if you prefer the cardamom one, you can have that. It can save numerous calories and help you unwind at night before you sleep. 


So, these were some of the easiest ways by which busy moms can take care of their health. It’s not selfish to take care of your health first. When you are healthy, you can take care of your family better. 

Tags: How to eat healthy as a busy mom, Health tips for busy moms, Healthy habits for working moms

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Natasha Patel

Natasha Patel is the senior writer for the women’s health edition at She worked as a primary care provider before joining the writer’s panel of the blog. She is also trained in routine obstetrics and continues to practice in Oklahoma, where she lives with her family.