Hey, mama! I understand how busy you can be when you have kids and have to go work and deal with all the in-between stuff. It is not always easy to spare time to exercise. However, one thing that I have learned is how cool it is to make my workouts outdoors. Sincerely, fresh air, some sunshine and outdoor physical movement has helped me greatly, not only physically, but also psychologically.
In case you are a busy mom, too, just like me, and you are seeking options to fit some physical activity into your busy schedule without experiencing rush or feeling as though you are locked in a fitness facility, then this guide should help you. I’m going to walk you through the best outdoor workout exercises, some equipment you might want to try, and how to find outdoor fitness gyms or parks near you. Plus, I’ll share tips that work for moms juggling it all.
Why Outdoor Workouts Are a Game-Changer for Moms
Honestly, outdoor workouts have been a total game-changer for me. Here’s why I think they work so well for moms:
1. Fresh Air Does Wonders for Your Mindset
It happens that sometimes, it is just good enough to step outside to restart. Being outdoors lifts my mood like nothing else especially when mom life feels overwhelming. The sunshine helps boost serotonin, which basically means you feel happier and less stressed. If you’ve ever felt the weight of postpartum anxiety or just plain exhaustion, moving outside can help lighten that load.
2. Vitamin D Boost—Because Moms Need That Too
Getting vitamin D naturally from sunlight is so important, especially when we’re often stuck inside with babies or toddlers. It aids in energy, the strength of bones, and the maintenance of the strength of the immune system. In addition, it is pleasant!
3. No Fancy Gym Required (Or Babysitter!)
One of the greatest obstacles to mums is getting childcare or joining costly gym subscriptions. The best part about outdoor workouts is that many parks have free fitness areas or equipment. You can get a solid workout without leaving your neighborhood or breaking the bank.
4. Flexibility to Work Out on Your Time
Kids have their own schedules, and sometimes the only free time is early mornings, nap time, or late at night. Outdoor exercise presents you with the opportunity to carry your fitness activities everywhere. 10 minutes in the backyard is enough, too!
5. Make It Family Time
I love including my kids when I can. This can be taking a jog out with a stroller, having some exercises between them as they go on their adventures or simply taking a walk together. outdoor workouts can be a chance to bond and model healthy habits.
Easy Outdoor Workout Exercises for Moms
You don’t need a ton of time or equipment to get moving outside. Here are some of my favorite go-to exercises that work well for moms:
Bodyweight Moves That Work
These are perfect for when you’re short on time or gear:
-
Push-ups: I usually do these on my knees or against a park bench when I’m feeling a little tired.
-
Squats: Even I carry my baby at times to increase resistance (and laughs).
-
Lunges: Walking lunges on a grassy patch are my favorite for toning legs.
-
Planks: Core strength is key, especially after having a baby.
-
Burpees: I won’t lie—they’re tough, but they get your heart pumping fast.
Get Your Cardio In
Cardio doesn’t have to mean hours on a treadmill:
-
Walking or jogging: A simple walk with the stroller can turn into a workout if you pick up the pace.
-
Sprints: When I feel energized, I do quick bursts of running between lampposts or trees.
-
Jump rope: It’s portable and fun—and my kids sometimes want to join in.
Circuit Training for Busy Moms
If you’re short on time, circuit training is my go-to:
-
30 seconds jumping jacks
-
15 squats
-
10 push-ups
-
20-second plank
-
30 seconds rest
Repeat that 3 or 4 times, and you’ve got a great full-body workout in under 20 minutes.
Outdoor Workout Equipment That Moms Can Use (No Gym Needed!)
Outdoor exercises are more enjoyable and productive when including some basic gear. This is what I like to have at hand:
Resistance Bands
I carry these everywhere—they’re light, easy to use, and great for toning arms and legs.
Outdoor Exercise Bikes
Some parks near me have stationary bikes, and they’re a low-impact way to get cardio in without running.
Pull-up Bars and Dip Stations
If your local park has these, use them! They’re perfect for strengthening your upper body.
Kettlebells and Dumbbells
I keep a couple of these in my backyard for when I want to add some weight to squats or lunges.
Jump Rope
Perfect as a quick cardio exercise and convenient to stuff in your bag.
Finding Outdoor Workout Parks and Gyms Near You
You might be surprised how many places have outdoor fitness parks or gyms—here’s how I find them:
-
I search on Google with phrases like “outdoor workout park near me” or “outdoor fitness gym.”
-
I check my city’s parks and recreation website—they usually have maps and info about workout spots.
-
Fitness apps sometimes highlight outdoor workout locations too.
-
Mom groups on Facebook or Instagram often share their favorite spots.
These parks are awesome because you can often bring your kids along and meet other moms too.
Tips for Moms to Stay Safe and Enjoy Outdoor Workouts
A few things I keep in mind to make my outdoor workouts safer and more enjoyable:
Hydrate, Hydrate, Hydrate
I always carry water, especially on hot days.
Dress for the Weather and Comfort
Breathable clothes, sunscreen, and comfy shoes make a big difference.
Warm Up and Cool Down
I do some light stretches or walking before and after, even if I’m in a rush.
Listen to Your Body
Especially postpartum, it’s important to modify if you feel pain or fatigue.
Keep an Eye on Your Kids
In case your little ones are around, keep them safe and close to you.
How Moms Can Fit Outdoor Workouts into a Busy Schedule
Fitting fitness into a mom’s day isn’t always easy, but here are some tricks I’ve learned:
-
Work out during nap time or when the kids are playing outside.
Make family walks or bike rides into exercises.
-
Use playground equipment as workout tools while watching your kids.
-
Break up your workout into shorter sessions if needed.
-
Find or start a local mom workout group for motivation and support.
Where Moms Can Buy or Rent Outdoor Workout Equipment
If you want to add some equipment to your routine, here’s where I look:
-
Local sporting goods stores—search for “outdoor workout equipment near me.”
-
Online shops like Amazon for delivery right to your door.
-
Some parks have rental programs for bikes or gear.
-
Mom groups often do equipment swaps or sell gently used items.
Conclusion
Go small- you do not have to purchase everything at a time!
Moms, you should feel powerful, full of energy, and joyful. Exercising outdoors is a lifesaver to me as it provides me with an opportunity not only to breathe and move but also to restore my strengths. Whether you want to warm up with simple bodyweight exercises on the backyard or want to train at a nearby outdoor fitness park, I assure you that you would feel the difference.
Therefore, fill in your bottle, wear sneakers and go out. Your body and your mind will appreciate thanking you.
0 Comments