After a bustling Saturday spent shuttling her two children to soccer games and playdates across Manhattan, 39-year-old Neha Ruch finally found a sliver of time for a workout at 6:15 p.m. Ignoring her busy day, she hopped onto her elliptical in a makeshift home gym without even changing out of her clothes.

However, her workout was short-lived. Just 15 minutes in, her husband interrupted, needing her to say good night to their daughter. After settling that, she returned to her machine but was quickly derailed by her son seeking something to do. Fixing the distraction, she opted to surrender to the comfort of the couch that evening.

Neha's experience is all too familiar for countless women. According to recent studies involving 400,000 Americans, only 33% of women meet weekly aerobic exercise guidelines compared to 43% of men. This trend has been corroborated by global research, indicating that regardless of age or background, women often struggle to make time for their health.

Experts attribute this widespread exercise gap to the imbalance in household responsibilities, which disproportionately falls on women. Many studies reveal that women statistically tend to prioritize the health and needs of family members over their own. "They only find time for themselves when there’s no one else to care for," explains Stephanie Roth-Goldberg, a clinical social worker and therapist in New York. This leads many women to ask themselves, "Where can I sneak in a workout?"

This exercise deficit can have dire consequences for women’s health. Although women have a life expectancy that averages six years longer than men's, they often endure more years grappling with health issues such as heart disease, diabetes, and depression. Interestingly, research suggests that women gain greater health benefits from the same amount of exercise compared to men, making it crucial for their wellbeing.

The roots of this gender disparity in physical activity can often be traced back to childhood. Young boys generally have more access to sports facilities and athletic opportunities from a young age. For instance, in 2019, about 3.4 million girls participated in high school sports—which is over a million fewer than their male counterparts. Consequently, men often enter adulthood feeling more confident in their physical abilities and comfortable in gym settings, while women frequently report feeling unsafe or face higher incidents of harassment while exercising.

Even for women who manage to overcome these obstacles and find time for fitness, the emotional benefits may vary. Research indicates that while men often exercise for enjoyment, women are more inclined to work out driven by appearance-related goals, which can diminish the stress-relieving aspects of exercise. "If we don’t find joy in exercising, we won't prioritize it," notes Dr. Gulati.

Time itself emerges as a primary barrier. Women routinely have 13% less free time than men due to the disproportionate weight of unpaid household labor. The most affected demographic, women aged 35 to 44, enjoy one hour less free time daily compared to their male counterparts. Even in homes that practice shared responsibilities, women often find their precious minutes consumed by tasks dictated by children’s schedules, such as packing lunches or preparing dinners, according to Eve Rodsky, author of "Fair Play."

Remarkably, a 2023 survey revealed that only 4% of mothers gauge their success through the lens of their own health, whereas 31% reflected on their children's health in this way. This suggests that many women are socialized to prioritize others' needs over their own well-being.

To counteract this trend, experts offer strategies for women to carve out exercise time. Finding a workout buddy can help foster a supportive and accountable environment for physical activity, making it more enjoyable. Additionally, some psychologists suggest reframing exercise as a form of self-care that ultimately enables mothers and caregivers to be better equipped for their roles. "Taking care of yourself allows you to take care of others," Dr. Bopp emphasizes.

Remember, even small moments of physical activity accumulate into beneficial outcomes over time. Celebrating every step taken toward fitness is essential for creating a sustainable routine. As the research shows, women who approach their exercise with self-compassion tend to maintain long-term commitments to their routines.

In Neha Ruch's case, she works on embracing a "good enough" approach to her workouts as she advocates for women who pause their careers after having children. In a world where demands continuously pull women in multiple directions, finding balance through movement is not just a personal achievement; it’s vital for nurturing overall well-being.