We’re all aware of the health benefits of exercise, but lately I’ve been hearing more conversation around the risks of NOT exercising among friends and co-workers. You’ve probably heard the research citing how terrible sitting over eight hours per day is for your health, and that it is the equivalent to the risks posed from smoking! While this is alarming and should prompt us all to get up and move, exercise is something that almost every woman I know struggles to incorporate into their busy lives. Nationally, seventy percent of mothers with children under 18 work outside the home, with over 75 percent employed full-time. In an era when most women are balancing children, career, family and home responsibilities, how and when are we supposed to find the time to exercise?

Fitting in exercise is not something that only women struggle with, men also balance sedentary jobs and busy schedules. However, I do believe there are unique challenges women face in the effort to incorporate exercise into their schedules. There is the hair and makeup that many of us have to deal with, and still, women in dual-working households tend to do more of the childcare and household responsibilities. Additionally, I’ve written frequently about the importance of developing confidence for women in the workplace, and we know that physical activity can support this effort (I recently shared an article from the Atlantic that shows the confidence gap between girls and boys develops as early as the tween years, unfortunately).

In the ongoing struggle for work-life balance, for me and many women I know, work and family come first. I admit that I am still trying to manage the “self-care” part of the equation. I have tried working with a personal trainer. I always dread going but when I am done, muscles shaking and sweating, I feel accomplished and so much better about myself. My trainer asked me to find a consistent day of the week for our training time, but with work and family demands, I have not been able to “protect” dates and times. I have also recently taken up running. Yes, at the age of 57 I have started to run every other day. I can listen to podcasts and zone out and I feel so accomplished as I increase the number of miles I can run. I ALWAYS feel so much better about myself when I do it, but the reality is that I do have to give something up in order to run. My Apple Watch has also helped me a lot. I watch the circles on my watch fill in to mark my steps, exercise and calories. The other side of this is when the circles are not filled in, I feel frustrated that I could not make exercise a priority that day. In an effort to learn from those who have mastered it and empathize with those who are still trying to find what works for them, I’m sharing reflections from women of varying ages and professions on the role of exercise in their lives. I hope there are some tips you can incorporate, and at the very least, feel a sense of comradery.

Kristy, VP of Strategic Marketing at LLR Partners

“After having a 2nd baby I am finding it harder and harder to exercise. At night, I’m exhausted and neither my husband nor I am “off duty” from all the associated things from bedtime to bottle washing until 9:00pm. I work through lunch one day per week and then leave early for an Orange Theory class before picking up kids at daycare. It’s my one day to really sweat and revive mental health. On weekends, we never go out for brunch and have an unwritten agreement that we trade off exercising and don’t commit to being anywhere before 11:00am. So many times, all these plans go haywire though.”

Megan, Trust and Estate Paralegal at Fournaris & Mammarella, P.A.

“I work out at lunchtime. Luckily, I have a job where I have flexibility in my day so most days it works. However, I only get an hour so I have to keep it fairly short, and it does require a quick shower if I do cardio as opposed to Pilates. I usually rinse quickly and don’t wet my hair. I try to keep makeup and hair fix as quick and easily as possible (I don’t wear a ton of makeup or style my hair). I find missing my workout makes me feel low and slightly out of sorts.”

Tracey, Labor & Delivery RN at University of Pennsylvania Health System

“After having a baby and working full time as a nurse I have found finding time for exercise more challenging. It is difficult balancing work, taking care of baby and family and myself without my husband thinking that I prioritize myself over them. It’s a constant struggle. I’m always tired, making it hard to wake up 4:30am to go to the gym at 5:00am before work.”

Clare, Advancement Director at St. Peter’s School

“It has become very difficult to get exercise being a nursing mom with two small children. There are very few gyms with childcare close to my home and no gyms close to my office. I also only get 30 minutes for lunch and will need to spend close to 90 minutes of my day pumping when I return to work. My husband gets an hour plus lunch break, doesn’t need to pump, and has a number of gyms directly near his office including one next door (plus no need to re-do hair and makeup after showering!) The bulk of my exercise is walking with the stroller these days. Part of me really doesn’t care and the other part of me just misses the free time I had before to work out or explore hobbies.”

Eleni, Director of Media and Community Development at Lily Pulitzer

“I do squats when I brush my teeth and other mindless times when I can multi-task. I also do monthly challenges with a girlfriend of mine that we find on Instagram – like a month of push-ups, wall sits, squats, etc. since I have zero time to go somewhere to workout. I know that there IS time to go work out, but I don’t want to leave my babies when I’ve already left them so much during the day. The constant struggle of wanting to be in two places. I also have jogging stroller and go for walk/runs with the babies when I can. It’s the little things.”

Sarah, Emergency Veterinary Technician at Anne Arundel Veterinary Emergency Clinic & Veterinary Medicine Student

“I used to go to the gym regularly in college, but in the first year of vet school I found it really hard to navigate a demanding class schedule, studying and social life without letting exercise slip. I found that by learning to use my downtime wisely (i.e. taking my dog for a hike instead of scrolling through social media mindlessly for an hour) was SO beneficial for my mental health, ability to focus, and general energy level-and after a while, making that decision to go for a jog or hike or bike ride instead of sitting on the couch isn’t even a difficult one! And as a bonus, finding friends who also enjoy outdoor adventures means you can cover all your bases at once.”  

Rachel, Project Control Specialist at HNTB

“I do a gym session or yoga class after my toddler’s bedtime because we have limited time together pre-and post-work. Of course, if my husband is away, or I have work to catch up on, or my house chores aren’t done, the workout is the first thing to be sacrificed. I find that having a regular 2-3 times a week workout greatly improves my mental health and efficiency in all aspects of my life. That said, I have gone to the gym maybe once in the last two months. Usually when I need it most, I can’t find the time to go!”

Mary Kate, Case Supervisor at CASA/Youth Advocates, Inc.

“I got into a consistent commitment to my own wellness last year by joining an all-women’s gym with 5 and 6am classes. It’s such an awesome community of women and I can get a workout in and get home before my kids are even awake. Before, I tried to fit in running, yoga and gym around my mom and work schedule, but it was hard to stay motivated and consistent. I’ve seen an enormous increase in my confidence since starting, as well as positive impact on mental health.”

Caitlin, Web Designer

“I love the in-home gym option. Ours is small but efficient; elliptical, weights, pull up bar, bands. I also used to do 21-Day Fix and Insanity videos but it took a lot more motivation to do those after work. With the elliptical I could catch up on my trashy TV and let’s be honest, that’s really all I wanted to do after work. I would plan out my late afternoon snacks accordingly so I could come straight home and workout right away and not be hungry vs. working out after dinner. My husband and I would take turns so someone was always with our son. We’re lucky now and have child care at our gym that we love and they love. Makes it very easy and guilt free!”

Now I’d love to hear from you! What particular challenges do you face when it comes to adding exercise into your busy routine? If you have tips for others, please share them!