By Veronica Wilde
As we move through April, and just commemorated the World Health Day on Tuesday, it’s a timely reminder that looking after our health isn’t just about what we eat or how much we move — it’s about how we support our bodies long term.
One of the most overlooked ways to do that, especially for women, is building strength.
I hear from Filipino mums all the time is this: “Coach V, I’d love to exercise … but I just don’t have time.” Between work, school runs, cooking, cleaning and caring for family, the idea of going to the gym can feel impossible.
Many Filipino mums are living far from extended family, which means juggling even more responsibilities on their own. So exercise often becomes the last thing on the list. But strength doesn’t always have to come from a gym session, with expensive equipment or a long workout.
Sometimes, it can start with small movements in everyday life.
Why strength matters
When people hear “strength training,” they often imagine lifting heavy weights or doing intense gym workouts. But strength is really about helping your body handle daily life. These are things we normally do like carrying shopping bags, lifting children, standing for long periods at work, or bending down to pick things up.
Research shows regular strength exercises help maintain muscle, support joint health and reduce the risk of injury as we age, according to the American College of Sports Medicine. For mums, this can make everyday tasks easier and may help reduce back pain and fatigue.
The good news is that bodyweight exercises like using just your own body can be a simple place to start.
Squats, wall push-ups, simple core workout
Here are a few routines you can do at home without interrupting your daily chores.
Squats while the kettle boils
A squat is simply the movement of sitting down and standing up. It strengthens the legs, hips and core. This is a movement we already do many times a day. One option some mums find helpful is adding a few squats while waiting for something in the kitchen.
For example:
– While the kettle boils
– While rice cooks
– While food heats in the microwave
Even 10 slow squats can begin to build strength over time. Small moments like this can fit naturally into a busy routine.
Wall push-ups for upper body strength
Upper body strength often gets overlooked, but it plays a big role in everyday tasks, such as lifting bags, carrying children or pushing a buggy. Traditional push-ups on the floor can feel difficult when starting out.
One option is wall push-ups. Stand facing a wall, place your hands on the wall at shoulder height, and gently bend your arms as you lean in and push away again. You may want to begin with 5 to 10 repetitions, building gradually as it feels comfortable.
Simple core work
Your core muscles support your spine and help stabilise your body. Weak core muscles can sometimes contribute to back discomfort, which many busy parents experience. One gentle option is a short plank hold.
You might begin with 10–20 seconds, focusing on steady breathing. Over time, this can help improve stability and strength.
Small habits can build real progress
One of my clients, a busy working mum, once told me she didn’t think she could fit exercise into her schedule. So we started with something simple. Every time she brushed her teeth, she did 10 squats, morning and night. That’s 20 squats a day. By the end of the month, she had done more than 600 squats, without setting aside time for a full workout.
Sometimes, building strength is less about long sessions and more about small habits repeated regularly.
In Filipino culture, many women grow up seeing their mothers and grandmothers work incredibly hard for their families. Strength is already part of who we are. But caring for others also means caring for ourselves.
Building strength doesn’t have to be perfect or complicated. It can start with a few small movements at home. Over time, those small steps can help you feel stronger, more energised, and more confident in your body.
About the Author
Veronica Wilde
Veronica “V” Wilde is a UK-based women’s health and fitness coach with over 20 years of experience. Both of her parents were born and raised in the Philippines, and her Filipino heritage strongly shapes her values around family, resilience, and community.
She specialises in helping busy women build strength, confidence, and sustainable habits through realistic training, lifestyle support, and accountability/habit based coaching. Connect with her on Instagram or Facebook.
