Best 7 Easy Mindful Exercise Routines for Busy Working Moms

Hello there! How are you feeling today? It’s Sunday, and after a busy week of work and taking care of the kids, I’m feeling pretty tired. As moms, we often find ourselves stuck in a cycle of meetings, household chores, and other responsibilities. But just because we have a lot on our plates doesn’t mean we can’t make time for self-care. That’s why I’m sharing 7 easy mindful exercise routines you can easily incorporate into your busy schedule. These exercises nourish your mind, body, and soul and help you achieve a better work-life balance. So, let’s get moving and start prioritizing our well-being!

Why should you incorporate mindful exercise routines into your daily life?

Before we dive in and learn more about 7 mindful exercise routines, it is essential to motivate yourself by understanding why it is crucial. Exercise isn’t just about toning yourself and keeping in shape. It is about shaking off the stress accumulated from long work hours and endless mommy duties.

Find work-life balance and establish a sustainable lifestyle

It’s about finding a sustainable one and giving yourself a moment to breathe and concentrate on yourself and what you want and desire. For working moms, it is a luxury when you find a moment for yourself to do something. Mom, guilt follows you everywhere when you find a moment to do something for yourself. But remember, you are also a human before being a mom and being a professional. So, steal a few precious moments and remember you deserve it.

Be present and fully experience the moment, bonding with your family

I sometimes feel exhausted and unable to engage with my children. They are asking for my attention and asking, “Mom, look!” I glance at it and answer, “Yeah, I see it. Great.” But actually, I didn’t even know what they were talking about. Once, my daughter cried because she drew lovely paint for me, and I didn’t even give her the reaction that she was looking for and dismissed her. So, mindfulness is not only beneficial. Mindfulness is essential for your children and relationships since you can be more present now. 

The study suggested that mindfulness helps you to be present and fully experience the moment. It also gives you the power to let go of whatever kind of mother you think you should be and enables you to just be with your child and soak in the time you have with them.

Keep you in good mental health

Mindfulness positively impacts your mental health. The research suggests that mindfulness practices can aid in stress management, enhance coping mechanisms for those with serious illnesses, and decrease levels of anxiety and depression. Mindfulness practitioners often report being able to relax more easily, experiencing a heightened zest for life, and an overall improvement in self-esteem.

Now, let’s find out what mindful exercises you can apply to your busy day schedule.

7 Mindful Exercise Routines for Busy Working Moms to Find Balance and Inner Peace

You might picture wearing gym clothes and sweating it out when you think of exercise. However, practicing mindfulness during training allows you to engage in physical activity wherever and whenever you want without breaking a sweat. Additionally, it provides an opportunity to connect with your inner self, leading to a better understanding of yourself, reduced anxiety, and improved sleep.

1. Mindful Stretching Routines:

Stretching is like giving your body a warm hug in the morning or during short breaks. A quick stretch can do wonders for your body and mind. As you stretch and breathe, visualize the stress leaving your body. Mindfulness is being conscious and aware of what you are doing. You are practicing mindfulness by consciously stretching and being aware of your movements.

2. Mindful Walking Routines:

Getting closer to a calmer and more centered version of yourself is possible through yoga, stretching, and mindfulness. Yoga with Adriene is a great resource for finding sequences to help rejuvenate your mind and body. Walking is also an excellent exercise to practice mindfulness, as it allows you to step away from your usual environment and gain a fresh perspective. While walking, try to breathe consciously and be present, paying attention to each step you take with your right and left foot. This simple practice can easily be adopted as a part of your daily routine.

3. Mindful Breathing Routines:

When breathing, do you think about what you inhale and exhale? Do you know how long you are inhaling, pausing before, exhaling, and pausing before exhaling? No one taught you how to breathe, and often, the importance of how to breathe is ignored. The truth is that focusing on your breathing can help reduce stress and promote relaxation. When you feel anxious, you breathe in deeply instinctively. It allows you to be calmer, right? Imagine you incorporate a mindful breathing technique in your daily life. The benefit is more significant as it is as if you are always calming yourself down, and it helps you be more cautious in your present moment. Click here to get more tips on how to apply mindful breathing in your daily life.

Here is one of the mindful breathing techniques that I use for my 60-second breathing exercise:

Sit upright and slowly breathe through your nose while keeping your eyes lightly closed. Imagine the inhaled air passing through your body and filling your chest as it goes through your stomach. Hold your breath for a short while; I usually count to ten, but if you can hold it longer, that’s great, too. Then, slowly exhale through your mouth, imagining that the exhaled air is cleaning your body and you’re getting rid of it. Don’t rush the exhaling process, as you want to eliminate all the dirty air from your body. Pause briefly, count to ten (or as much or as little as you want), and be mindful of the desire to breathe in. Repeat this cycle for at least five minutes.

The great benefit of this exercise is to help you realize your basic desire and automatic act. When the inhaled air goes down, I feel centered again. It is also a good exercise when you cannot sleep. For me, it works like magic; it makes me sleepy, and I fall asleep before I know it.

4. Mindful Eating Routines:

My husband always holds his phone while eating, which I find concerning. I understand that he works a lot and wants to catch up on news and updates during his breaks, but what he doesn’t realize often is that mindful eating is actually necessary for him, not just for his mind but also for his digestive system. Mindful eating is all about being present with each bite, savoring the flavors, textures, and colors of your food, and appreciating the act of eating. By practicing mindful eating, you can become more engaged in the eating routine and truly enjoy the experience instead of just satisfying your hunger like animals do. In addition, chewing is the first step of digestion that helps the stomach metabolize food by breaking it into smaller pieces. It also increases saliva production, which neutralizes harmful acids in the mouth. Click here to read more about mindful eating and tips to apply in your daily life.

5. Mindful Present Routines:

Take a moment to use your five senses and observe your surroundings. It’s easy to overlook our environment and not fully realize what our senses are experiencing. So, pay attention whether you’re sitting in your living room or elsewhere. Open your window and feel the touch of your couch, hear the sounds around you, smell the autumn air, and taste the freshness of the breeze. This will awaken your senses and help you be more present in the moment, promoting mindfulness.

6. Mindful Body Relaxation Routines:

Have you ever thought about the specific muscles you use when you walk, climb stairs, run, or lift something? It’s actually a combination of different muscles working together to support your movements. Take a moment to squeeze, release your muscles, and focus on the sensation. Being aware of your body in this way can help you be more present at the moment.

7. Mindful Guided Meditation Routines:

If you ever feel overwhelmed by everyday life’s stress or unsure how to begin practicing mindfulness, consider using a guided meditation app. With such an app, you’ll be led by an instructor who can help you focus on the present moment and cater to your specific mood and energy level. I’ve found that using a guided meditation app is particularly helpful when I’m feeling overwhelmed and struggling to concentrate on my feelings. By following an instructor’s guidance, you’ll be able to trust the process and feel better as a result. To try a guided meditation program, click here and enjoy a free trial of 7 to 14 days with Headspace (affiliate link).

Final Thoughts on Mindful Excercise Routine 

The listed 7 mindful exercise routines are effortless to apply in your daily life as it doesn’t need to allocate time during the day, and you don’t need any gear to start. Enjoy these simple but very effective mindful exercise routines and the excellent outcomes. 

In addition, consider attending yoga and meditation classes to enhance your mindfulness. These classes require a commitment to regular practice and cannot be done at any moment of the day, but they can definitely help you grow into a more mindful person. I know it is a lot to ask for working moms, and you may feel guilty about taking courses and walking away from your family. But as mentioned earlier, you are also human and need to take care of yourself. So, start with the daily mindful exercise routines listed earlier, and incorporating yoga and meditation classes into your routine can be beneficial.

Are you ready? Do you have tips to share?

Have you tried these mindful exercise routines? If so, we would love to hear your tips and stories! Join us to learn more about time-blocking, delegation, self-compassion, relationships, digital detox, cleaning, and parenting – all focused on mindfulness.