Running on Coffee and Chaos: Can You Still Train?
You haven’t slept through the night in weeks. You’ve reheated your coffee three times. And someone’s always crying—sometimes it’s you.
So let’s be honest: is it actually realistic to work out when you’re this exhausted?
The answer: yes—but not in the way you used to.
Exercising While Sleep-Deprived: The Truth
Let’s clear something up: if you're sleep-deprived, stressed, and living off Vegemite toast and toddler tantrums, your body is already under pressure. Adding a hardcore workout? That’s a fast track to burnout.
But movement? Done the right way?
It can actually help you feel more energised, grounded, and a little more like yourself again.
What Exercise Should Look Like in This Season
Here’s what counts as a win when you’re in the newborn fog:
Gentle strength work
Bodyweight squats, light resistance bands, glute bridges—all doable from your living room in 10-minute bursts.
Walking
Walking with the pram is magic. It gets your blood flowing, boosts your mood, and gives you a rare moment of peace.
Mobility flows
Think stretching, cat-cow, shoulder rolls, and breathwork. Sometimes, the best workout is just moving your body on purpose.
Functional movement
Carrying a baby, picking up a capsule, bending to grab a dummy—that’s movement. Honour it. Use it. Add intention.
What to Avoid for Now
HIIT circuits that leave you wrecked
Overly structured gym plans you’ll stress about missing
Comparison traps (other mums, your pre-baby self, Insta influencers)
This season is about maintenance, not milestones.
How to Know You’re Doing Enough
You finish your movement session and you feel:
More awake
More grounded
Less anxious
Not completely wiped out
That’s your green light.
Remember, exercise doesn’t have to be long or sweaty to be effective—it just has to support you.
Your New Workout Philosophy: Micro, Not Max
Some days you’ll do 20 minutes. Some days it’s two glute bridges and a stretch. Some days your workout is carrying a baby for eight hours straight.
That’s okay. You’re in a season of grace over grind.
Give your body what it needs—not what you think it “should” be doing!
