Healthy Habits for Working Moms: 5 Tips to Maintain Physical and Mental Well-Being

by Major League Mommy
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Being a working mom is incredibly hard, considering the array of responsibilities that come with it. Balancing a career, household duties, childcare, and personal well-being is extremely challenging. This is especially true in America, where more than 70% of mothers are a part of the U.S. workforce.

Moreover, in a corporate environment, an alarming 42% of surveyed working mothers report struggling to maintain their physical and mental well-being while juggling the demands of their careers with other responsibilities. Thus, these challenges require solutions so mothers can stay healthy.

However, the fact is that most of the time, moms find it hard to even get enough sleep or stay sufficiently active.

In this article, we’ll address these health concerns and provide tips for working mothers to maintain healthy habits at work.

mom stretching at work healthy habits for working moms photo credit: AndreyPopov from Getty Images via
Photo credit: AndreyPopov from Getty Images via

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Avoid Toxic Substances

Toxic substances can have a terrible effect on your health. Exposure to toxic substances is a significant workplace hazard that can have serious health consequences for working mothers. Health issues due to exposure to toxic substances are especially common in those working as boilermakers, construction workers, electricians, factory workers, plumbers, mechanics, or shipyard workers. This is due to the presence of a toxic substance named asbestos found in many old buildings and ships built before the 1980s. Asbestos is a durable substance, exposure to which can cause various types of cancer. Asbestos-related lung cancer is one of them. Approximately 2,000 – 3,200 asbestos-related deaths occur each year in the USA.

If you think you might have been exposed to asbestos, be aware of its symptoms, although these may take years to manifest. Symptoms include chest pain and difficulty breathing, so make sure you get regular health screenings if you have ever worked in any of the industries mentioned above. You can visit for more information on asbestos-related lung cancer and the various avenues available to lung cancer victims to get much-needed compensation and, more importantly, justice.

Bring a Nutrient-Rich Diet from Home

When you’re busy with work, it’s easy to indulge in unhealthy office snacks like doughnuts and sugary muffins. Some may even find it tempting to get fast food to circumvent their incredibly short lunch hours.

However, suitable changes to your lifestyle, especially your diet, are important if you want to improve your health. This is especially true for working mothers. One important aspect of eating healthy is the ability to stay focused while working. And the best way to do this is to, of course, have a healthy diet.

A healthy diet will not only give you physical strength to work better, but it’ll also help you fight off the fatigue that seems to plague working mothers. Meal prep over the weekends could be a good idea for busy mothers who may want to just grab and go on workdays.

Similarly, consider supplementing your regular diet with vitamins.

Vitamin D and Calcium, for instance, are good for bones, and seafood like grouper and snapper can provide Omega-3 fatty acids, which are great for heart health. Many other supplements can also help, depending on your specific requirements. However, before you start taking any, talk to your healthcare provider.

Physical Activity

Sitting for long periods is not natural. Our bodies were created to be active and upright. Hence, sitting for extended periods can lead to back pains, tight muscles, headaches, bone issues, etc., and moms don’t have time to deal with that. One way to avoid the issues associated with sitting is to use an exercise ball. A sit-stand desk is also in vogue right now, and it’s a good tool for work because you can work comfortably while standing.

Similarly, if there’s time, nothing works better than a workout session in the mornings before work. Physical activity is important and can make you productive for the rest of the day. Along with health improvements like boosting your immune system, physical activity can also improve endurance, strength, and flexibility. But more than that, the benefits it provides to mental health include alleviating anxiety and depression.

However, understandably, working mothers are busy and may not have time for full-fledged workouts. In that case, stretching during work breaks is also recommended. That is because even minimal movement with your arms and hips is helpful. The key is to get your blood flowing, giving you more energy for the rest of the workday.

This dentist who does oral surgery in Marlborough MA also recommends complementing an active lifestyle with regular health checkups. Doing so should help in keeping your physical health in good condition.


Socialization is an aspect of health a lot of people tend to overlook. When one focuses too much on work and doesn’t leave enough time to socialize, they open themselves up to many issues. Not socializing enough may lead to overworking, physical and mental exhaustion, and the eventual loss of work productivity. It’s no wonder a shocking figure of 9.8 million working mothers report suffering from burnout. Stress alone causes a whole host of problems from stress-induced inflammation, leading to issues like cardiovascular diseases.

This is why having friends and a sense of community is crucial for health. Working mothers should try to stay connected with others, especially their coworkers (outside of work). Spending time with friends and family is also important, as that can help them not only combat loneliness but also give them a much-needed break.

Supportive Ergonomics

Certain workplaces offer ergonomics considerations. Ergonomics tries to tailor the environment to fit workers’ needs better, which is why it can be so important for working mothers and their comfort at work. These changes can include proper height for their table, chairs with lumbar support, and footrests.

These can help with back health and neck strain. Similarly, monitors should be placed at eye level, and lighting should be proper to reduce eye strain. Other considerations include a mousepad with wrist support, privacy, etc. Supportive ergonomics is crucial for better health and avoiding work-related injuries.

Wrapping Up

Being a working mom is an incredible feat. However, understandably, it comes with its share of responsibilities and challenges that can be hard. When work-life balance is missing, usually what suffers first is health. However, just following a few simple tips and precautions can ensure you maintain healthy habits as a working mom and be much more productive while being a superb mom.

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