From Burnout to Balance: Why Intuitive Exercise Works Better for Mums
Let’s be honest: motherhood doesn’t exactly come with time, space, or energy to spare. The workouts you once loved? They now feel like another thing on the to-do list - and not the fun kind.
But what if exercise wasn’t another task to dread… and was instead the very thing that helps you feel more grounded, present, and energised?
Enter intuitive movement: the burnout-proof, mum-friendly, joy-driven approach to movement that works with your life, not against it.
The Problem with How We Learned to Exercise
Most of us were introduced to exercise with strings attached:
“Do it to lose weight.”
“Earn your treats.”
“Be good, be disciplined, be better.”
No wonder our relationship with movement became tangled with guilt, shame, and shoulds.
Research supports this. According to a 2018 study published in Qualitative Health Research, women frequently report feeling disconnected from exercise when it’s framed as punishment or obligation rather than joy or self-expression. Add in the chaos of motherhood, and the last thing you need is a rigid routine yelling at you from your planner.
That internal conflict - the all-or-nothing mindset - is what creates the burnout loop.
You overcommit to a plan you can’t stick to. You “fail” once. So you quit entirely. Cue guilt. Rinse and repeat.
The Antidote? Intuitive Movement
Let’s get one thing clear: intuitive movement isn’t just lying on the floor waiting for inspiration to strike. It’s about tuning in to your body and choosing what feels supportive right now. Not what burns the most calories. Not what someone on Instagram said you “should” be doing. Just... what feels doable, nourishing, and kind.
That might look like:
A brisk walk with a podcast while the baby naps.
Ten minutes of stretching before the chaos begins.
A dance party in the kitchen with your toddler.
It’s not lazy. It’s sustainable. And science backs that up.
Why This Works (Yes, There’s Science)
Consistency Through Autonomy
Self-Determination Theory (Deci & Ryan, 2000) shows that when people choose movement based on intrinsic motivation (e.g., how it makes them feel), they’re far more likely to stick with it. Translation: you don’t need a strict plan - you need permission to move on your terms.Mood Regulation
Studies from The American Journal of Psychiatry show that just 15 minutes of movement a day can reduce the risk of depression by 26%. That’s huge when your days are filled with emotional labour and decision fatigue.Reconnection in the Chaos
Exercise isn’t just physical. It’s emotional re-entry into your own body - a grounding tool. And when done intuitively, it becomes a daily act of reclaiming control, confidence, and calm.
Burnout Isn’t Just Tiredness: It’s Emotional Overload
Burnout happens when we’re constantly giving without receiving - even from ourselves. Intuitive movement offers a way to receive again. Space. Breath. Self-trust.
And here’s the beautiful part: the more you practise it, the more consistent you become - not because you’re motivated, but because you’re no longer fighting yourself.
You’re not forcing movement despite your mood. You’re moving through it.
Real Talk: What Does This Look Like as a Mum?
There’s no one-size-fits-all here - and that’s the point. Let’s break it down:
Option 1: Seize the Opportunity
For the flexible types.
Set a goal like “move 3x this week” - no time slot required. Tally it as you go. That way you can be flexible with your schedule and eliminate the possibility that you’ll punish yourself for not doing something.
Option 2: Reprioritise with the Time Management Matrix
Movement isn’t “extra.” It’s essential. If laundry and emails are always top priority, you’ll never get to what matters most: your wellbeing. The time management matrix works like this: a grid of 4 squares labelled 'Important & urgent’, ‘Important & not urgent’ ‘Not important & urgent’ ‘Not important & not urgent.’ Quite simply, place your to do list for the week, month, day - however regularly you want to do it - into the grid with careful consideration. What you’ll start to see is what you can delegate to others, what you can eliminate entirely, and how to be clearer and intentional. It takes 5 minutes and will change your day completely!
Reframe it: movement is productive - for your mind, mood, and motherhood.
Option 3: Plan It Like an Appointment
Need structure? Use it. Pick your times. Treat them like non-negotiables. Better yet — get an accountability buddy and tell them when you’re moving.
Still Thinking, “But I Don’t Have Time”? Try This:
✅ The 5-minute method:
Commit to just five minutes. If it feels good - keep going. If not, you’ve still honoured your intention. Small wins matter.
✅ Track how you feel (not just what you do):
Keep a Feel-Good Log: one word after every movement. Proud. Calm. Awake. That emotional reinforcement? It rewires habits better than any streak tracker.
✅ Celebrate your consistency, not your intensity.
Challenge for the Week
Ask yourself once a day:
“What kind of movement would feel good right now?”
Then, if possible, do it. Even if it’s 2 minutes of dancing with your toddler.
Movement doesn’t have to be sweaty, scheduled, or structured to count.
It just has to be yours.
Final Thoughts: This Is About More Than Fitness
This is about:
Getting out of survival mode.
Modelling joy, not martyrdom.
Moving like someone who deserves to feel good - because you do.
So let this be your invitation back to yourself. Not with pressure. But with possibility.
Because the truth is? The more you honour your energy and listen to your body, the more grounded you become - and from that place, anything is possible.