When your little one isn’t sleeping, it feels like every ounce of energy is reserved just for getting through the day. But here’s the thing: moving your body, even just a little, can actually help boost your energy, unfog your brain and improve your mood. I’ve teamed up with Fitness Coach Renee (founder of Say Yes Fitness) to share some of her top practical tips to help exhausted Mammas say yes to regular exercise.
1. Adjust Your Workouts
On days when you’ve been up all night with your little one, scaling back isn’t a sign of weakness—it’s smart. Your body doesn’t need a high-intensity workout when you’re running on fumes. Instead, gentle forms of movement like a 10min stretch, a pram friendly walk, or 10min low-impact workout can help you feel good without draining your limited energy.
If you’re attending a gym or in group sessions (particularly after a sleepless night or during a week of disrupted sleep) it probs isn’t the time to be pushing for personal bests. Can you reduce your effort to 70% or 50%? Less effort still counts! All movement, even gentle movement, increases oxygen flow to your brain and muscles, helping to clear the mental fog and boost your mood. Something is better than nothing (I explore this concept more here).
2. Stop Comparing Yourself
It’s so easy to fall into the comparison trap, whether you’re measuring yourself against others or the pre-baby version of you. But your body (and mind) is in a different season right now, and that’s perfectly okay. Comparing yourself to others or your past abilities only adds unnecessary pressure. Instead, ask yourself what your body needs today. Maybe it’s a light workout, maybe it’s rest, maybe it’s just a big glass of water and a nap. Honour that. When you listen to your body and let go of comparison, you’ll build enjoyable exercise habits that last for the life – and thats the ultimate goal!
3. Seek a Compassionate Coach
Not all trainers are equipped to support new mums, and that’s okay. Seek out a coach who truly understands the physical and emotional demands of motherhood. A compassionate coach will modify exercises, adapt to your energy levels, and guide you toward progress—without the pressure of perfection. Having someone in your corner who understands where you are can lift both your fitness and your spirits.
4. Find A Likeminded Fitness Community
There’s nothing quite like connecting with other mums who understand the challenges you’re facing. A fitness community of like-minded women can offer you emotional support, accountability, and inspiration to keep going. On those tough days, when you really don’t feel like doing a workout, knowing that others are right there with you can make all the difference. You’ll feel seen, supported, and encouraged—and that sense of belonging will keep you coming back, time after time.
5. Fuel Your Body
When sleep is hard to come by, nutrition becomes your BFF. Filling your body with nutrient-dense foods can provide you with the steady energy you need to face the day. Start with a solid breakfast that includes protein, healthy fats, and fiber—something to keep you going long after the caffeine wears off. Nourishing your body helps keep you fueled, focused, and better equipped to handle whatever motherhood throws your way.
6. Stay Hydrated
Dehydration can leave you feeling more drained than you already are. Keep water nearby throughout the day and make a point to hydrate before and after any exercise, no matter how light. Staying hydrated not only improves your energy levels but also helps your body recover more effectively—giving you the stamina to tackle both your workouts and your daily mom duties.
7. Practice Good Sleep Hygiene
As mums, we’re often laser-focused on our little ones’ sleep routines, but what about our own? Practicing good sleep hygiene—like creating a wind-down routine, cutting down screen time, and keeping your room cool—can make a big difference. Even if you can’t control your child’s wake-ups, these small habits can help you make the most of whatever sleep you do get. Recharging your energy starts with taking care of yourself, too.
Final Tip:
Motherhood, especially with a sleep-deprived babe, is freaken tough. But exercise doesn’t have to be all or nothing, and it doesn’t need to add more unnecessary stress to your life. By approaching fitness with flexibility, self-compassion, and a focus on what your body truly needs, you can stay active, boost your mood, and feel a bit more like yourself, even on the hardest days. Meet yourself exactly where you are, and take it one step at a time —you’re doing awesome!
If you need personalized fitness strategies don’t hesitate to reach out to Renee from Say Yes Fitness for tailored guidance.
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