Yes, You Can Fit in Fitness When You're Busy (guest post by Julie M. Gentile)

For National Women's Health and Fitness Day, Julie (author of 108 Yoga and Self-Care Practices for Busy Mamas) provided us the following guest post.

My 3-year-old does Downward-Facing Dog and Tree Pose. Even at her age, she’s learning how simple and fun it can be to fit in exercise and that exercise is integral to mind-body wellness. 

Since she and her brother were newborns, they’ve seen mama stretch, run, walk and lift weights. And some days they exercise with me. The message they’re getting about exercise is: “Fitness is fun and it helps keep us healthy!” As they grow, they’ll know exercise is just as much a part of their day as brushing their teeth and washing their hands.

I wake up knowing when I’m going to workout. Fitness fits in the nooks and crannies of almost every day. Sometimes it’s a 20-minute yoga video before breakfast; other times it’s a 30-minute walk outside with the family after dinner. Scheduling time for exercise is the most important appointment on my calendar, and it’s with my health.

From sun salutations, to high-intensity interval training to brisk walks outside, I include a variety of movement every week, weaving in the exercise trifecta of cardio, strength and flexibility.

I can feel the benefits of exercise in my bones. It gives me a mega boost in energy (it does the job better than coffee!) powers me through my busy day, helps reduce anxiety and helps me maintain overall physical, mental and emotional health. I always feel better after I exercise.

For optimal health and a decreased risk of several common conditions, including depression, heart disease and type 2 diabetes, the World Health Organization recommends individuals 18 to 64 years old exercise at a moderate intensity for 150 minutes or at a vigorous level for 75 minutes every week. Moderate exercise for 300 minutes or vigorous exercise for 150 minutes every week brings even more benefits.1  

What will you do with those 150 minutes?

Find an exercise you enjoy and set a goal related to it. For example, if you love to run, register  and train for a 5K. If you like music and dancing, sign up for a Zumba class. Look at exercise through the lens of living well in mind, body and spirit, which will keep you on track for lifelong fitness.

If you’re new to exercise, speak with your physician before beginning any exercise program, and take it one mindful step at a time.

1.     Physical activity and adults. World Health Organization. Retrieved from

About the Author
Julie M. Gentile is a certified and registered yoga teacher, award-winning author of
108 Yoga and Self-Care Practices for Busy Mamas (MSI Press), and creator of the blog Stand-Up for Your Self-Care. She has been practicing yoga and meditation for a decade, and leading yoga classes since 2011. Her book is available on the MSI Press website, Amazon and Barnes & Noble. Learn more at and follow Julie @juliegtheyogi on Instagram and Facebook. 


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