How to Stay Active When You’re Exhausted from Mom Life
Caitlin Wells- Sports pharmacist
Motherhood is beautiful—but let’s be honest, it’s also exhausting. Between sleepless nights, constant feedings, and chasing after little ones, the thought of working out can feel impossible, believe me I have been there! But here’s the thing: movement can actually boost your energy and help you feel more like yourself again.
At MOMFIT in Bend, Oregon, we specialize in helping postpartum moms return to training with expert coaching, support, and a flexible approach that fits your busy life. If you’re running on fumes but still want to stay active, here are some realistic ways to move your body—even when you’re exhausted.
Short Workouts Are Still Effective
If you don’t have time for an hour-long gym session, that’s okay! Even 10-15 minutes of intentional movement can help you feel better, boost your mood, and support postpartum recovery.
✔️ Try this quick energy-boosting circuit:
- 10 Air Squats
- 10 Glute Bridges
- 10 Push-ups (modified if needed)
- 10 Dead Bugs (for core recovery)
Repeat 2-3 times. Done in 10 minutes!
Get Moving Early in the Day
It’s easy to push workouts to the bottom of the to-do list when mom life is in full swing. Try to get movement in early before the chaos of the day takes over.
📌 Pro tip: Keep it simple. A quick morning stretch, a 10-minute walk, or a few bodyweight exercises can set the tone for the day and help shake off fatigue.
Walk Whenever You Can
If structured workouts feel overwhelming, just walk. Walking is one of the best ways to stay active, improve circulation, and ease postpartum recovery.
🚶♀️ Ways to sneak in steps:
- Walk while baby naps in the stroller.
- Take a walk while carrying baby in the front pack.
- Park farther away at the store.
- Take a short evening walk with your family.
Even 5-10 minutes of walking can help wake you up when you’re feeling sluggish.
Strength Train Instead of Endless Cardio
If you’re low on energy, long cardio workouts can sometimes leave you feeling even more drained. Strength training, on the other hand, builds muscle, boosts metabolism, and increases energy over time.
🏋️♀️ Focus on:
✅ Squats
✅ Hip Bridges
✅ Rows (to fix “mom posture”)
✅ Core work (gentle at first!)
Strength training helps you feel strong again—without exhausting your body.
Give Yourself Grace & Listen to Your Body
Some days, you’ll have more energy than others. That’s normal! Listen to your body and honor where you’re at. You are doing your best and it is hardwork!
✔️ If you’re completely drained, focus on stretching, deep breathing, or a short walk.
✔️ If you have more energy, get in a quick strength session.
✔️ If you need rest—take it! Rest is part of recovery.
Make sure you are fueling your body whether you are nursing or not, your body needs fuel to be able to recover and rebuild while taking care of littles! Focus on protein and whole foods and make sure you are staying hydrated!
Need Support? Let MOMFIT Help!
At MOMFIT, we know that postpartum fitness isn’t just about workouts—it’s about support, community, and feeling good in your body again. Our expert coaches help you train in a way that fits your energy levels, lifestyle, and recovery stage.
💪 You don’t have to figure this out alone. Join MOMFIT and get the support you deserve!
👉 Book your free introduction call today: Schedule Here
Let’s get stronger, together! 💪✨
