Guide for Busy Moms: Easy Ways to Stay Energized and Healthy

By Christopher Gozali, DO, Family Medicine

Being a mom is a full-time job with endless hours and no days off. With Mother’s Day in May, it's a great time to acknowledge the tireless efforts moms put into nurturing their families and to remind them of the importance of their own health. These practical tips can help busy moms maintain their well-being amidst their packed schedules.

1. Do mini workouts

Finding time for a full workout session can be daunting when juggling family responsibilities. Instead, incorporate mini workouts into your daily routine. Commit to short, 10-minute intervals of quick exercises like jumping jacks, stretches, or a series of yoga poses. Try scheduling these mini workouts before the morning rush, during your child's nap time, or even while dinner is in the oven.

Research suggests that short bursts of exercise can significantly contribute to your daily energy expenditure and improve mood and cognitive function. While the American Heart Association recommends 150 minutes of moderate exercise every week, one study showed that just 10 minutes of daily vigorous activity is enough to have a significant reduction in the chance of heart attack, stroke and death.

2. Make time to spend with your friends

Social connections are vital for mental health, especially for moms who can often feel isolated. Plan regular meet-ups with friends, even if it's just a quick coffee date or a brief walk together in the park. These moments of adult conversation and companionship are essential for relieving stress and boosting your spirits.

Psychological research has shown that those who keep friendships or have close confidants are more satisfied with their life and less likely to suffer from depression. They are also less likely to die from various health issues, including heart problems and many chronic illnesses. Thankfully, friendships can be made at any age and even small social interactions are beneficial.

3. Keep healthy snacks on hand

When life gets hectic, it’s easy to reach for convenient but unhealthy foods. Avoid this trap by having healthy snacks like almonds, Greek yogurt, and sliced fruits and vegetables readily available. Preparing these in advance ensures you have quick, nutritious options to grab on the go, helping you maintain your energy levels and avoid the pitfalls of fast food.

Research shows that nuts are rich in protein and fiber, which increases satiety, and unsaturated fats which can potentially decrease the amount of body fat your body accumulates.

4. Keep meals simple

Simplify your cooking routine without compromising on nutrition. Opt for meals that require minimal preparation and cooking time. Dishes like stir-fries, salads, or one-pot meals can provide balanced nutrition and are quick to prepare. Plan your meals weekly and consider using a slow cooker or a pressure cooker to save time and effort.

Mother's Day is a reminder of the incredible dedication of moms everywhere. Amid the chaos of daily tasks and childcare, it's important to remember that taking care of your health is not just a necessity, but a priority. By incorporating these simple strategies into your routine, you can enhance your well-being while continuing to care for your family.

Dr. Christopher Gozali is a family medicine practitioner at Loyola Medicine. He earned his medical degree at the College of Osteopathic Medicine at the University of New England and completed his residency in family medicine at MacNeal Hospital in Illinois. Dr. Gozali treats patients of all ages.

Book an appointment today to see Dr. Gozali by self-scheduling an in-person or virtual appointment using myLoyola.