Spring is here; with it comes longer days, warmer sunshine, and that unmistakable sense of renewal. Nature reminds us that change is possible and that new beginnings are always around the corner.
As working moms, spring can be more than just a change in season; it can be the nudge we need to make small, meaningful shifts in our lives. And the best part? It’s never too late to start.
Your greatest asset isn’t what you think
What’s your biggest asset? Is it your degree? The twenty years you’ve poured into building a career? Or that badge of honour for juggling work, school runs, birthday parties, and a never-ending to-do list?
Those things are impressive, yes. But here’s the truth: none of them matter if your health fails.
A close friend of mine ended up in the hospital late last year, not because of an accident, not because of some hidden condition we’d never heard of, but simply because her body had reached its limit. On the outside, she looked fine, but inside, she was burning out.
It was a timely reminder: our health is not something to ignore.
Why health should come first
You might remember Maslow’s Hierarchy of Needs from school - that pyramid showing what we need to thrive. Bare basics like food, sleep, and safety are at the very base of the pyramid. Without these, everything else, from achieving our career goals to nurturing relationships, crumbles.
Yet in today’s world, we often treat health as optional, something to squeeze in “when we have time”. And when we get sick, our healthcare systems tend to focus on treatment rather than prevention.
But here’s the thing: prevention is powerful. By making small lifestyle changes, we can dramatically reduce the risk of serious illnesses like heart disease, type 2 diabetes, obesity, and even dementia. Just as significantly, we can ease the day-to-day struggles of burnout and stress.
Feeling overwhelmed by life as a busy mom?
This isn’t about adding more pressure. It’s about finding tiny, sustainable tweaks that fit your busy routine. Little changes that, when added up, give you more energy, sharper focus, better sleep, and a stronger body to carry you through work and family life.
What’s your lifespan, healthspan and wellspan?
We’ve all heard of lifespan; the total number of years we live. More recently, experts have talked about healthspan; the years we live free from disease.
I’d like to go further and talk about “wellspan”. This is the time we spend not only healthy, but truly well: mentally, emotionally, socially, even spiritually. Because you can be physically healthy yet still feel miserable. True wellness means balance across all areas of life.
The American College of Lifestyle Medicine talks about six pillars of wellness:
- Nutrition
- Restorative sleep
- Movement
- Stress management
- Positive social connections
- Avoidance of harmful substances
Ignore one of these pillars, and the whole structure wobbles.
Six wellness pillars every working mom needs
So how do we fit these big ideas into the real life of a working mom, where the school WhatsApp group never stops pinging, your inbox is overflowing, and dinner still needs to be made? The secret is ensuring these ideas become part of your daily routine, seamlessly weaving them into everyday life.
Health Pillar 1. Nourishing food - most of the time
Think plant-predominant, not plant-perfect. Fill most of your plate with vegetables, fruit, whole grains, beans, and nuts. Add some lean protein such as chicken, fish, or eggs, and don’t stress about perfection. The goal isn’t restriction; it’s balance.
Quick wins:
- Add chopped spinach into your pasta sauce, and your kids won’t even notice.
- Prep overnight oats the night before.
- Keep a bag of almonds in your handbag for those “I could eat a horse” moments.
Health Pillar 2. Move your body - in ways that work for you
Forget the idea that you need a strict workout regimen. Movement is movement. Walk while on a call, dance with your kids, or take the stairs instead of the lift. These little bursts add up and are far more realistic than aiming for daily gym sessions. As you move closer to menopause, it’s important to start including resistance training more intentionally in your routine. Building lean muscle not only supports bone health but also helps prevent falls as you get older!
Quick wins:
- Do squats while brushing your teeth. (Yes, you’ll look silly. But who is watching?)
- Have a 10-minute play session with the kids; tag, hide-and-seek, it all counts as sneaky exercise.
- Set a timer to stretch for two minutes after every hour at your desk.
- Hold a standing meeting, instead of sitting, stand up while you discuss, brainstorm, or catch up. It keeps you moving and engages your muscles even during work time.
Health Pillar 3. Manage stress before it manages you
You can’t remove all stress, but you can build tools to manage it. Journaling, mindful breathing, or even a five-minute walk outside will make a difference.
Quick wins:
- Take three deep breaths before replying to that tricky email.
- Swap scrolling before bed for a five-minute gratitude list.
- Keep a “worry notebook”: write it down, close the book, and leave it there until the next day!
- Stretch to reset.
- Do a one-minute mindfulness pause.
Health Pillar 4. Create the right environment for sleep
When we sleep, our bodies repair, hormones rebalance, and energy stores refill. Poor sleep is linked to weight gain, diabetes, and exhaustion that no amount of coffee can fix.
We have little control over how we sleep, some people sleep like babies every night, others face a bigger challenge. What we can control is how we go to bed.
Quick wins:
- Swap Instagram for a novel.
- Write tomorrow’s to-do list before bed so your mind isn’t buzzing at 2 a.m.
- Keep your bedroom cool and dark to signal to your body it’s sleep time.
- Sip a small cup of warm herbal tea before bed.
- Try a 2-minute gentle stretching to release tension.
- Stick to a consistent bedtime and wake-up time, even on weekends.
- It might be worth talking to a sleep therapist if you're still struggling.
Health Pillar 5. Nurture your social connections
We learnt during lockdown how much we need each other. Strong, positive relationships buffer against stress and boost overall well-being.
Quick wins:
- Send a silly meme or a quick compliment to a friend; laughter and positivity are medicine.
- Walk with a neighbour instead of sitting for coffee.
- Join (or start!) a “mum’s walking group” or a stretch session with a friend.
- Skip the Facebook scroll, call a friend for a quick 5-minute chat instead!
Health Pillar 6. Reduce risky substances
This doesn’t mean you can never enjoy a glass of wine again. But small swaps matter. Alcohol, smoking, and even too much caffeine can drain energy and disrupt sleep.
Quick wins:
- Alternate your evening wine with sparkling water and lime.
- Swap your third coffee for herbal tea, and your sleep will thank you.
- If you smoke, talk to your GP about practical support to quit.
Why this matters more than you think
These changes aren’t just about living longer. They’re about:
- Performing better: more energy and clearer thinking.
- Saving money: fewer sick days, lower healthcare costs.
- Sustainable success: take care of yourself to take care of others.
- Future freedom: healthy habits today = independence tomorrow.
Your health is your true wealth!
Let me circle back to that question: What is your biggest asset?
It’s not your CV or job title. It’s not your ability to multitask like a superhero.
It’s your health.
Think of the safety briefing on an aeroplane: you’re told to put on your own oxygen mask before helping others. It feels counterintuitive, especially for mothers hard-wired to care for everyone else first. But it’s the only way to survive and to thrive.
A spring health challenge for working moms
Choose one small change and commit to it for the next 30 days. Maybe it’s going to bed 20 minutes earlier, walking while on calls, or eating one extra serving of vegetables a day.
You don’t need a grand overhaul. You just need a start. Because your health isn’t a luxury, it’s the foundation for everything else: your career, family, and happiness.
Make one slight shift. And watch how it changes everything.
Here’s to a season of growth, renewal, laughter, and healthy moms at work!
Stay on track with this bonus checklist and invite a friend to keep you accountable - after all, life is better together!
Article by Suzette van der Westhuizen
MBA, ACC, Certified Women’s Coaching Specialist, Creator of Return with Purpose™ – a programme helping individuals resume their careers after a break.
Suzette van der Westhuizen is an ICF-accredited leadership coach with 20+ years’ experience in healthcare and corporate consulting. She specialises in executive coaching with advanced training in lifestyle and wellness coaching from Harvard Medical School.
Connect with Suzette: www.thpcoach.com
