![\"Colleen](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/08\/SEI_307535938-eaec.jpg\")
\n\t\tColeen calls shower squats a \u2018non-negotiable\u2019 (Picture: Shutterstock\/Metro)<\/p>\n
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\n\t\tColeen calls shower squats a \u2018non-negotiable\u2019 (Picture: Shutterstock\/Metro)<\/p>\n
Slotting gym sessions in between work, rest and trying to keep up some semblance of a social life is a conundrum many of us face. <\/p>\n
For mums<\/a>, this struggle is even more pronounced, with 30% having less than an hour a day to themselves, and 61% saying<\/a> they\u2019d feel guilty about prioritising time for exercise.<\/p>\n But according to experts, you don\u2019t need to conjure up more hours in the day \u2014 just make better use of the ones you already have by working fitness into your everyday routine<\/a>. <\/p>\n This seems to be the approach of Coleen Rooney, who swears by a simple habit to stay active on even the most hectic of days.<\/p>\n \u2018I do squats in the shower every morning,\u2019 she told Stylist<\/a> in a recent interview.<\/p>\n \t\t\t\t\tAsk Metro<\/p>\n Use AI to go deeper into the stories you care about \u2013 powered by Metro and trusted publications.<\/p>\n \u2018Even if I\u2019m rushing about, I will find a time throughout the day where I\u2019ve got to do them. Otherwise it plays on my mind that I haven\u2019t done my squats. They are my non-negotiables.\u2019<\/p>\n \t\t Phil Carpenter, personal trainer at\u00a0PureGym Portsmouth<\/a>, says this a perfect example of \u2018habit stacking<\/a>\u2019; adding positive changes on to things you already do.<\/p>\n \u2018Layering this small habit onto an existing regime is an effective way to keep it up on an ongoing basis,\u2019 he tells Metro<\/strong>.<\/p>\n As well as busy parents, Phil claims shower squats are especially good for women in mid-life, adding: \u2018During perimenopause and menopause<\/a>, protecting muscle mass and bone density becomes incredibly important, so daily lower-body movement is imperative.\u2019<\/p>\n The benefits and drawbacks of \u2018shower squats\u2019<\/p>\n Alongside fitting exercise into your schedule, there\u2019s a host of other reasons to try Coleen\u2019s mid-wash workout.<\/p>\n For one, Phil says that the warm water from a shower can \u2018help your muscles feel looser and improve joint mobility, making the movement more comfortable first in the morning.\u2019<\/p>\n \t\t\t\t\tWould you incorporate shower squats into your daily routine?<\/p>\n Yes, it sounds convenient!Check<\/p>\n<\/li>\n No, it’s not for me.Check<\/p>\n<\/li>\n Maybe, I’d give it a try.Check<\/p>\n<\/li>\n<\/ul>\n \t\t\t\t\tSign up to Metro’s The Slice newsletter for your guide to what’s on in London, with trusted reviews, offers and giveaways.<\/p>\n Beyond that, he calls squatting \u2018one of the best exercises you can do\u2019, crediting it for reinforcing functional mobility in a way that \u2018pays off across many other physical tasks, including chasing four kids around.\u2019<\/p>\n Deborah Luciano, a NASM-certified personal trainer with Yoga-Go<\/strong><\/a>, agrees, telling Metro<\/strong>: \u2018Squats mirror movements that we perform naturally day to day, such as standing and sitting, climbing stairs, and picking things up.<\/p>\n \u2018They strengthen the glutes, quadriceps, hamstrings, and help to keep your core strong and stable, all of which are essential for maintaining mobility and independence later in life.\u2019<\/p>\n That doesn\u2019t mean shower squating isn\u2019t without its downsides though; chief among them, the risk you could slip and fall.<\/p>\n While it\u2019s safest to exercise on a dry, stable surface, Phil recommends investing in a non-slip mat if you are planning to do so in the shower.<\/p>\n \t\t \u2018Watch out for light-headedness too,\u2019 he continues. \u2018Hot showers dilate blood vessels, so standing up quickly from a squat in this environment can occasionally cause a dip in blood pressure and a moment of dizziness. Stand slowly, and if you feel woozy, cool the water down.\u2019<\/p>\n And if you have balance issues, problems with dizziness or a history of falls, acute knee, hip or lower back pain, or are pregnant, shower squats are best avoid altogether.<\/p>\n How to master the shower squat<\/p>\n Where gyms typically have mirrors to watch your form, most showers don\u2019t, which means it\u2019s vital to get your technique down before reproducing it in the shower.<\/p>\n To keep your shower squats safe and consistent, Deborah explains:<\/p>\n \u2018The biggest takeaway from Coleen\u2019s routine isn\u2019t that everyone should start squatting in the shower, it\u2019s that finding creative ways to weave strength training into everyday life makes it much more likely you\u2019ll stick with it,\u2019 Phil concludes.\u00a0<\/p>\n \u2018Whether it\u2019s squats in the shower or while the kettle boils, a few lunges while brushing your teeth, or calf raises while doing the washing up, small habits done consistently can make a real difference.\u2019<\/p>\n Do you have a story you\u2019d like to share? Get in touch by emailing MetroLifestyleTeam@metro.co.uk<\/strong><\/p>\n Arrow Arrow Arrow![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/08\/GettyImages-2284745989-1910.jpg\")
\n\t\tMany mums struggle to prioritise their own exercise (Picture: Getty Images)<\/p>\n\n
![\"\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2026\/08\/GettyImages-2214406223-dc5c.jpg\")
\n\t\tBe careful not to slip (Picture: Getty Images)<\/p>\n\n
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