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  • Hayley Wilson

5 Ways to Invite Movement into Your Day as a Working SAHM

Updated: Oct 9, 2023

As a SAHM (stay at home mom) who works from home, I have found that fitting a workout into my day is not always attainable. Because of this, I am discovering new ways to invite movement that are more so integrated into daily tasks. I find that little bits here and there definitely add up and also keep me from avoiding movement at all simply because I don't have time for a full workout. When I add just a little more movement to each day, it impacts my mood tremendously and gives my body more energy to care for my little one, so I wanted to share a few things that are working for me so far!

1. Mini Elliptical

movement as a working sahm

This mini elliptical has been a game changer for me. I try to prioritize working during nap time, especially during the first nap. This compact workout device helps me to stay moving as I sit down to use the computer. I just place it under the table or desk and pedal out my legs while I work. I have also used it to wake up during my morning coffee while I watch my daughter play, or if I want to sit down to read but remain active at the same time. It's the best for multitasking and getting my heart rate up while being productive elsewhere. I keep mine at home, but it would be great to have in the office as well if you leave the house to work! It doesn't take up too much space and is also lightweight and easy to move/store.

2. Stroller Walks

movement as a working sahm

I find getting outside is the best refresher during the day for my daughter and I. It is a great mindful movement opportunity for me, a chance for my daughter to explore, and a way for us both to get some Vitamin D! We usually walk around the neighborhood or go to a nearby park and it has been a such a fun way to break up the day and get out of the house. One tip I have for this though is to remember to start with stability. When I first started stroller walks, I would just wear sandals, which were not functional at all because they would slip, I would get rocks in my shoes, or just have sore feet after. It allowed me to realize how important it is to focus on my foundation, as we practice in yoga, and not just throw on whatever shoes were by the door. I have super high arches as a result of my practice, so I got these arch support insoles to support my feet and wear these walking shoes. Now I can take walks for longer periods of time because I am more comfortable and have stability. I also use the Mockingbird stroller, which can be adjusted ergonomically to support my arms and height. It's the best high quality stroller for the price and I love that it can grow with my family!

3. Bala Bangles

movement as a working sahm

These weighted bangles are great for elevating everyday household tasks, workouts, or any kind of movement really. The weights I have are two pounds each, so four total, and I wear them either on my wrists or ankles for an extra boost with whatever I am doing. I have worn these around the house, during my yoga practice, stroller walks, etc. The possibilities are really endless. Plus, I love how cute they are! A great way to amplify your workout too if you are limited on time and want to make the most out of it, or if you want to incorporate a little strength into a cardio workout.

4. Active Play

Active play is playing with your child in a way that you can move around with him or her. I have done this by crawling around to chase my daughter, doing squat presses to lift her up in the air, or even just carrying her around the house and switching sides to even it out. My daughter is 22 pounds, so lifting her is basically like lifting a 22 pound weight, and it feels like it! She loves it though and thinks of it as play, which it is, but it's also a great way to multitask a mini workout in for me. The key for this is to focus on alignment and make sure you are not favoring one side over the other, so remember to switch sides if necessary!

5. Online Yoga with Littles

movement as a working sahm

My favorite form of active play is doing yoga with my daughter! If you want some inspo on ways to incorporate your little into your practice, I teach an online Prenatal, Postpartum, and Mom Yoga class that welcomes little ones! It's a thirty minute practice followed by an optional 30 minute mama circle for grown up talk while feeding, changing, etc. or you can just hop off after the thirty minute practice if that's all the time you have! The class is super flexible, laid back, and meant to fit in easily into your day. Like I said, babies and kids are welcomed, so you can weave it in as a form of active play with your little and get some mindful movement in for you!

Movimiento es Vida

One of my favorite quotes is from the movie, World War Z. During a zombie apocalypse, Brad Pitt's character explains "El Movimiento es Vida" to a Spanish speaking family, that translates to Movement is Life in English. This mantra has always stood out to me in a few ways. It reminds me that movement gives life and that life is constantly changing and we must evolve with it. Thankfully, we are not experiencing a zombie apocalypse, but the message still remains that we must adapt to change so that we can evolve. Motherhood certainly brings challenges and shifts our priorities, but we can adapt to this new rhythm and know that movement brings us life, no matter how big or small, so that we can show up revitalized for ourselves, our families, and our world.

What are some ways you incorporate movement into your busy life as a mama? I would love to hear about it in the comments, or you can join me on Wednesday's at 11:30am PT | 2:30pt ET to chat after yoga!

With love and gratitude,


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