Micro workouts, 'me-time' and meal prep: how busy moms stay fit

Tweak readers share tips on staying fit while surviving motherhood

The day has just about begun and you’re in the kitchen, stirring the dal with one hand and replying to a work email with the other, while a third imaginary hand (who hasn’t wished for one?) is mentally organising the toys scattered across the house. In this chaotic whirlwind that is motherhood, time is split between raising tiny humans and managing work and domestic responsibilities. And the thing that often gets pushed to the bottom of your list of priorities is health and fitness.

Parenthood, on some days, can feel like a tightrope walk over a moth-eaten safety net. An unnerving act that requires you to balance time, energy and finances to care for yourself and your family. So then, how exactly do desi moms stay fit?

Our readers, a mix of working and stay-at-home moms from across the country, have, in true mom fashion, managed jugaadu ways to get in some exercise, stretching and nutrition. All this while dealing with terrible twos, toxic bosses and a saasu ma who always seems to have a problem with your adrak chai recipe (we know what they really want).

So, if you’re looking for a no-excuses fitness regimen, take inspiration from these time-pressed moms. Here, our readers share their hacks and tips on staying active and healthy, while dealing with motherhood’s endless to-do list.

Tweak readers share how busy moms stay fit

Squeeze in micro workouts

Remember the days when ‘me-time’ meant a luxurious hour at the gym? Yeah, file that under ‘nostalgia.’ But relax, you can still chase your fitness goals. Savita*, a mom of two and a part-time marketing consultant, swears by micro workouts. “I do squats while waiting for the chai to boil and lunges while folding laundry. It’s like fitness meets household chores,” she says.

Zalak Trivedi agrees with Savita’s* strategy, saying that a lot of exercise gets included in her daily routine. This can simply mean taking the stairs, or squatting and lunging while putting the baby to sleep, which optimises cradling time.

Once the kids are in bed, Malti Kerai suggests hopping onto the treadmill while watching your favourite TV show or a movie so you can unwind and work out simultaneously.

Get creative with play time

Kids are like mini personal trainers, right? Keeping you on your toes with their energy levels and antics? Sneha* says, “I turn playtime into workout time. We do dance parties, yoga poses, and even race around the house. It keeps all of us active and sane.”

Amala Paulson agrees, adding, “Work out at home, in front of the kids. It sets a good example for them and saves you gym money.”

Remember to keep your core engaged while heavy lifting, adds Sneha, especially if you’re lifting a toddler; you don’t want to pull a muscle in your back.

Use kitchen hacks for nutrition

Who says healthy eating has to be a gourmet affair? Meena* finds that a little prep can go a long way when it comes to eating healthy. “I prep healthy snacks like roasted makhannas and chia pudding in advance, whenever I find some time,” she explains. “That way, when hunger strikes, I’m armed and ready. It saves me from raiding the biscuit tin.”

You may be eating mashed peas for dinner because they’re your kid’s current obsession, but do you need it? Vandana Patel, a nutritionist and mom herself, finds that most women end up eating other family leftovers instead of planning meals according to their nutritional needs. “This is so important, especially postpartum, if you have hormonal imbalance or are trying to lose weight.”

Subscription meal programs can help, too, says Sonia Relan. These home-style meals can be tailor-made according to your lifestyle, eating habits, schedule and willingness to experiment. “Eat home-cooked, protein-rich food, and avoid packaged food and sweets,” adds Relan. Also, you may need to exercise willpower and put that chocolate bar down (find healthy ways to manage sugar cravings here).

Go digital

Hettle Vasani recommends setting boundaries and putting aside 20-30 minutes for exercise every day; and you don’t necessarily need to hire a trainer.

Diamonds may be a girl’s best friend, but if you’re a busy mom trying to stay fit on a budget, a high-speed wifi connection is what you need. Priyanka Barkana recommends YouTube tutorials; Sabreena Habeeb too recommends an online workout that caters to your fitness levels, “20-30 minutes to workout is all you need,” she says.

The options are endless—quick, intensive workouts; beginner-friendly low-impact workouts (we tried some out); and even fun Bollywood dance workouts. Pick what you find enjoyable and sustainable.

Walk, walk, walk

Sometimes, all it takes is a walk and a breath of fresh air to recharge your batteries. Walking isn’t just good for your physical health, it’s also a great way to clear your mind. “Keep walking whenever and wherever you can. Conscious, brisk walking during your breaks,” recommends Arathi Menon.

You can get creative about how long, and how often you incorporate walking into your day. For instance, Indu Koushik advises brisk walking for an hour; Apoorva Shingwekar enjoys a 30-minute morning walk at least five days a week, whereas Nirali Rokadia Shah suggests walking as a mode of transportation whenever possible.

It’s no surprise that walking is the go-to fitness option for many moms. It requires no complicated machines or online tutorials; just go down to your neighbourhood park (if you’re lucky enough to have one) or find a pedestrian sidewalk.

Low-investment and effective, walking is something you can do while shooting off work emails, catching up on your favourite podcast, bonding with your kids, or just catching a few moments of solitude away from the ghich-pich (chaos) of the house.

So, as often as possible, lace up those sneakers and hit the pavement, or if you need to stay indoors, stream a walking workout tutorial online.

Don’t forget about mental fitness

In the marathon of motherhood, self-care often takes a backseat. But for our Tweak tribe, self-care is non-negotiable. Neha*, a mom of twins, says, “I schedule ‘me-time’ like appointments. Whether it’s a 10-minute meditation or reading before bed, it’s my sanity-saving ritual. Every minute of rest counts.”

Prachistha Trehan starts her day an hour before everyone else in the house wakes up. “That’s when I get my peace and quiet. My therapist recommended it when I was struggling with postpartum depression five years ago, and it has been part of my routine since. I meditate, watch late-night talk shows, have my coffee in the verandah and take my dog for a walk.” When she has a crazy day ahead of her, which usually involves three children, in-laws, work and the responsibilities that come with living in a joint family household, me-time is what helps her get through the day.

In the whirlwind of diapers and deadlines, remember that staying fit isn’t just about shedding numbers on a scale; it’s about nurturing your body and mind. So, whether you’re busting out burpees between diaper changes or chasing zen in a chaotic household, find a sustainable balance that doesn’t burn you out. Not every day is going to be a fitness flex.

*Names changed upon contributor’s request for anonymity.