Who has time to exercise after a full day of work, manage extracurricular activities, homework, bathing and other daily routines of their children, walk the dog, cook a [healthy?] dinner for the family and so on ad nauseam? Well, you do, do it like this!

Yes, I KNOW that you are busy, stressed and already too busy in terms of time. However, exercise is essential to your health and should be considered a mandatory part of your weekly, if not daily routine. Sadly, personal fitness is often the first thing busy moms sacrifice when they’re overloaded and under pressure. Ironically, it is exercise that will help you cope more effectively with the physical and psychological demands of a hectic life.

Even a few 10-minute sessions a day can increase endurance, as well as a long list of benefits for the mind, body, and spirit. Here are some ways that exercise can boost the energy level of bullied modern moms:

o Release yourself from guilt and schedule your exercise time. In short, don’t ignore your personal needs. Exercise is one of the best ways to not only improve your energy, but also to preserve your sanity. If you don’t take care of yourself, you won’t have energy or patience for anyone else.

o Exercise first thing in the morning to start the day – Your chances of sticking with your program are significantly increased if you exercise in the morning compared to later in the day when excuses and fatigue take over. Your metabolism will soar for more than 7 hours after an hour-long morning workout, so you’ll have more stamina to get through the day.

o Add activity to your work day: To renew your vigor from day to day, find a better way to commute, such as walking, biking, parking a mile from the office, or getting off early from a train stop . You’ll still be high in natural endorphins while everyone else is working on their second cup of coffee. Eliminating some of the modern conveniences can burn up to 800 extra calories a week.

o Choose healthy and nutritious foods – you are more likely to eat healthier meals if you exercise. The last thing you want to do is eat a large meal after the blood is pumping through your veins. Ultimately, eating more nutritious foods along with regular exercise will lead to weight loss, which will decrease the demands on your body and dramatically increase your energy and self-esteem.

o Drink lots of water: stay hydrated before, during and after exercise. Your body is made up mostly of water, and while water has no calories for energy, it contributes to weight loss and aids your digestive system. Drinking large amounts of water will keep toxins flowing out of your body.

o Find creative ways to integrate family time with exercise – your whole family will be healthier and more energetic as a result of physical activity. Don’t be a spectator on the playground. Get up and join in on the activities by pushing a jogging stroller, hitting the trails, hitting the bases, biking around the neighborhood, climbing the jungle gym, or swimming in the lake. As a bonus, your kids will think you’re cool.

o Get your zzz – regular exercise will lead to better quality sleep and require less sleep. If you exercise early in the day, you will naturally be tired at bedtime and have no problem falling into a deep sleep.

o Try Yoga: Increase your energy levels and your ability to focus with the deep breathing techniques used in yoga. Yoga develops balance, coordination, strength, and is also energizing and wonderfully de-stressing. Perfect for unzipping after an ultra-busy day!

o Exercise will help you get stronger against colds and the flu: People who participate in a regular exercise program are less likely to catch a cold or become weak from one. Those who exercise report fewer symptoms and recover more quickly from colds.