Fit Moms, Strong Hearts: Finding Time for Cardio in a Busy Schedule

1.5%, such a minute number.

Let’s think about it, 1.5% of your week, or 150 minutes, can be a game-changer for your health. That's less time than you'd spend watching a couple of movies, yet it's enough to slash your heart disease risk by 30-40%. As a busy mom, I know the struggle – the guilt of 'me time', the exhaustion from juggling family life, and the hit to your self-confidence. In this article, we'll explore realistic ways to fit in that essential 1.5%, and how it's not just about your heart. It's about better sleep, stronger immunity, and a happier mind.  I will also provide tips on how to keep you motivated during mentally tough times!  Join me on this empowering journey, where caring for yourself means you're at your best for those you love.

Quick Cardio 101: What You Need to Know

Cardiovascular exercise - commonly known as cardio - refers to any physical activity that increases your heart and breathing rate, causing your cardiovascular system to work hard. This system supplies organs and muscles with oxygen and nutrients needed to perform their function. As you exercise, blood circulates quickly throughout your body, your lungs take in oxygen which is then transported by the blood to the necessary organs and muscles. The efficiency of your cardiovascular system during physical exertion is a strong indicator of your overall health.

Apart from obvious advantages like heart health, weight management, and life longevity, cardio has other benefits that enhance your quality of life. Like other forms of exercise, cardio helps improve sleep, mental well-being, and energy levels, making life much more enjoyable! 

Whether you are planning to start cardio as your preferred training modality or add cardio to your current routine, you have options. Circuit training is a great way to include cardio in any workout. Think of circuit training as a combination of cardio and lifting. Arrange strength lifts and exercises that increase heart rate in a sequence with little to no rest in a circuit fashion; then repeat this circuit for a set number of rounds or minutes. This is an excellent way to build strength, lose fat, and reduce workout time. Adding circuit-style "finishers" to the end of a workout is a preferred method of cardio for many, myself included. I like the feeling of "finishing" off the body parts being trained while improving cardiac health and endurance! 

High-Intensity Interval Training, or HIIT, is the most commonly talked-about form of cardio. HIIT alternates short bursts of intense exercise with short periods of rest or low-intensity activities. HIIT workouts should be short, making them more time-efficient, but also very effective! HIIT-style cardio should only be done a few times a week as it is very taxing, and our bodies need to recover. 

Steady-state cardio is a sustained or "steady" exercise at a moderate intensity for a prolonged period. This form of cardio can be performed for 20 minutes or more, making it more time-consuming than other forms. Steady-state cardio can often be very enjoyable and relaxing for the mind, and because it is easier on the body, we can do this form of cardio more frequently.

With a better understanding of the different forms of cardiovascular exercise and their unique benefits, we are now better equipped to find the most effective and enjoyable ways to incorporate these activities into our daily routines, balancing our needs with our busy lifestyles.

Integrating Cardio into a Hectic Life

The thought of trying to add cardio into an already hectic schedule can initially feel overwhelming and impossible.  When time is the main constraint, turning daily chores and activities into exercise opportunities is one of the more basic ways to incorporate cardio.  This can be anything from speed walking in the grocery store to doing jump lunges while waiting for the oven timer to go off for dinner.  Maximizing time windows, and utilizing small pockets of time for quick cardio sessions is another time-efficient way to add cardio.  For instance, at a playground while the kids play or during practices.  Home-based cardio workouts can be done with minimal to zero equipment making things much easier, and if family time is a concern for you these home workouts allow you to easily get the kids or spouse involved!  The style of cardio you choose can also impact the time you have to spend on your cardio.  HIIT-style workouts are the most time-efficient, but your circuit-style cardio can be incorporated into workouts that you are already doing, both have advantages, so choose wisely.

Fitness apps, used by most online coaches, can also be utilized to make the process easy and thought-free for you!  An online coach can tailor your workouts to your fitness level, and goals, and keep you accountable.  These workouts can then be scheduled and delivered to you, through a user-friendly app!

Scheduling and planning in advance are pivotal when committing to a fitness journey. By strategically organizing your week ahead of time, you can avoid those sporadic, unproductive 10-minute gaps and instead, carve out a substantial 30-45 minute window specifically for a focused HIIT session. This proactive approach ensures that your fitness regime is not left to chance but is a deliberate part of your weekly routine, making it easier to remain consistent and giving you the ability to achieve results. 

Effectively integrating cardio into a hectic life hinges on creativity and strategy. Whether it’s repurposing daily activities into workout sessions, utilizing brief breaks for quick exercises, or employing technology for tailored fitness plans, there are ample ways to incorporate cardio seamlessly into your routine. By embracing these methods, maintaining a healthy and active lifestyle amidst a busy schedule becomes not just feasible, but also a fulfilling part of your daily life. 

Overcoming Mental Hurdles

Many moms face hurdles when it comes to developing and maintaining a cardio routine, that is to be expected.  Relying solely on motivation is an ineffective strategy and a thing of the past, there are a few mindset shifts that can be made instead.   Viewing setbacks as opportunities for growth and learning can be essential to your success.  A missed workout doesn’t have to be seen as a failure, but instead as a change to plan better or come up with an “emergency” backup plan.  Next, view your “failures” as opportunities to foster resilience.  Each time a planned cardio session doesn't go as intended, it's an opportunity to build resilience. It teaches you to bounce back stronger, helping you to develop a routine that's more in sync with your lifestyle and physical needs.  Try cultivating self-compassion and patience for yourself. This is HUGE, in any aspect of life.  As moms, we are our own worst critics, we are quick to forgive others but not ourselves. Replace any negative self-talk with positive affirmations and instead of focusing on what didn't happen, celebrate the efforts you are making.  Every small step towards a healthier you is an accomplishment.  Lastly, patience is everything.  Health is a journey, not a sprint.  It isn’t about perfection day to day, it’s about sustainable progress.  Recognize every milestone and celebrate yourself.  

Wrap-up

Incorporating cardio into your life as a busy mom is not just a step towards better heart health; it's a journey towards mental and physical well-being. We've explored various strategies and styles of cardiovascular exercises that can fit into even the busiest schedules, showing that it's possible to find a balance between fitness goals and family responsibilities. Remember, the key to success is flexibility, creativity, and a kinder mindset towards yourself. Every step you take, no matter how small, is a step towards a healthier, happier, and better you. Make fitness a part of your life in a way that enhances it, not complicates it.

Call to Action

Now, it's your turn to take action. Start by setting aside just 1.5% of your week for cardiovascular exercise. Choose the style that excites you, fits your schedule, and makes you feel good. Remember, this is about your health, your happiness, and your ability to be there for your loved ones. So, lace up, find your training style and find your rhythm, and embark on a journey that's not just about cardiovascular health, but about living a fuller, more vibrant life. 

Moms, share your progress, challenges, and successes in the Grit and Grace Facebook group, and let's support and inspire each other on this heart-healthy journey. Your heart, mind, and family will thank you for it!