How a Busy Mom Can Use the Outdoors to Get Active and Lose Weight

by | Jul 7, 2024 | Lifestyle

As a busy mom (I really should just generalize this to busy women period), finding time for yourself can be challenging, let alone squeezing in workouts and staying active. But what if I told you that the great outdoors is your secret weapon for getting fit and losing weight? That’s right! Nature offers a plethora of opportunities to get moving, have fun, and shed those extra pounds. Here’s a guide to making the most of the outdoors to achieve your fitness goals.


Playground Workouts: Fun for Kids, Fitness for You!


While your kids are enjoying the playground, use the equipment to your advantage. Here are a few ideas:

Swing Squats: Hold onto the swing, squat down, and then stand back up. It’s a great way to tone your legs while keeping an eye on your little ones.

Monkey Bar Pull-Ups: Use the monkey bars for pull-ups. Start with assisted pull-ups if you’re a beginner. Heck just start by doing the monkey bars or hanging yourself – GREAT core strengthening there!

Bench Push-Ups: Use a park bench for incline push-ups to strengthen your upper body.

Worried about other parents or families looking at you?


I’d rather they’d be looking at me for being a positive model to my kids than to be sitting on my phone while my kids play or unable to keep up.


Nature Walks and Hikes


Walking or hiking is a fantastic way to burn calories, improve cardiovascular health, and enjoy some fresh air. Here’s how to make it a family affair:

Scavenger Hunt: Create a nature scavenger hunt for your kids. This keeps them engaged while you get your steps in. Think this will take too much time? Google is a magical tool friends 😉

Story Walks: Turn your hike into an adventure by telling a story along the way. Each landmark becomes a plot point in your tale.


Family Bike Rides


One of our family favorites growing up!

Biking is an excellent full-body workout that you can enjoy with the whole family. Plan a route through scenic trails or around your neighborhood. Not only does it burn calories, but it also helps build muscle and improve endurance.


Outdoor Yoga


Set up a yoga mat in your backyard or a nearby park and practice yoga. The calming environment of the outdoors enhances the benefits of yoga, helping you de-stress while working on flexibility and strength. Involve your kids by teaching them simple poses like tree pose or downward dog.


Water Activities


If you have access to a pool, lake, or beach, take advantage of it! Swimming is a full-body workout that’s easy on the joints. Other fun water activities include paddleboarding, kayaking, and even a playful water balloon fight with the kids.




Gardening is not only therapeutic but also a great way to stay active. Digging, planting, weeding, and watering can burn a surprising number of calories. Plus, you get the added benefit of fresh, home-grown produce.


Parkour in the Park


Find a local park with a variety of obstacles and create your own mini parkour course. Jump over benches, balance on curbs, and sprint between trees. It’s a fun way to get your heart rate up and improve agility.


Stroller Workouts


For moms with younger children, a stroller workout is a fantastic option. Power walk or jog with the stroller, and incorporate strength exercises like lunges and squats during your walk. Many communities even offer stroller fitness classes.


Outdoor Sports


Engage in outdoor sports with your family and friends. Soccer, frisbee, basketball, pickleball and even a simple game of tag can be great workouts. It’s also an excellent way to bond with your kids and teach them the importance of staying active.


Join a Local Group


Look for local groups or clubs that focus on outdoor activities. Hiking clubs, running groups, and outdoor boot camps are great ways to stay motivated and meet like-minded individuals.


Tips for Success:


Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your activities.

Stay Hydrated: Always carry water with you, especially during warm weather.

Wear the Right Gear: Invest in comfortable (both in how it feels on your body and how you feel wearing it), weather-appropriate clothing and supportive footwear.

Make it Fun: Choose activities that you and your family enjoy to ensure consistency. If your family sees you having fun with it, they are WAY more likely to have fun! Remember, you are the model 😉


Getting active and losing weight doesn’t have to be a chore, especially when you can turn the great outdoors into your personal fitness playground. As a busy mom, incorporating these fun and engaging activities into your routine will help you stay fit, feel energized, and enjoy quality time with your family. So, lace up those sneakers, grab the kids, and head outside for a fun-filled, nature-powered fitness journey!


Happy adventuring!

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