Coleen Rooney has revealed the surprisingly simple fitness habit she refuses to skip, even on her busiest days, and health experts believe it could be a practical solution for mums struggling to squeeze exercise into packed schedules.
The TV personality and mother of four recently shared that she performs squats while showering every morning, describing the routine as one of her 'non-negotiables'. While the exercise itself is straightforward, fitness professionals say the real value lies in making movement part of an everyday routine rather than relying on finding extra time for the gym.
Family Time Makes Every Minute Count
As a mother of four, Coleen Rooney understands the challenge of balancing family commitments with personal wellbeing. Between raising children, work obligations and everyday responsibilities, finding time for a dedicated gym session is not always realistic.
Fitness experts say this is exactly why simple routines like Coleen's have gained attention. Rather than taking time away from loved ones, incorporating exercise into activities that are already part of the day allows busy mums to stay active while preserving precious family time. Small habits can improve energy levels, support overall health and help parents feel their best without sacrificing moments spent with their children.
For many families, the goal is no longer finding an extra hour to exercise but making healthier choices within an already busy schedule. Coleen's 'non-negotiable' shower squat habit reflects that growing mindset, showing that consistency often matters more than lengthy workouts.
Coleen's Simple Daily Fitness Ritual
Speaking to Stylist, Coleen explained that shower squats have become a habit she rarely misses.
'I do squats in the shower every morning,' she said.
She added that even on hectic days, she makes sure to complete them at some point.
'Even if I'm rushing about, I will find a time throughout the day where I've got to do them. Otherwise it plays on my mind that I haven't done my squats. They are my non-negotiables.'
For many parents juggling work, childcare and household responsibilities, finding time for structured workouts can feel almost impossible. Coleen's approach highlights how small, consistent habits may be easier to maintain than lengthy exercise sessions.
Why Experts Say It Works
Phil Carpenter, a personal trainer at PureGym Portsmouth, described Coleen's routine as an example of 'habit stacking'—attaching a healthy behaviour to an activity that already forms part of a daily routine.
According to Carpenter, linking exercise to something people already do every day makes it more likely they'll stick with it over the long term.
He also noted that shower squats may be particularly beneficial for women during perimenopause and menopause, when preserving muscle mass and bone density becomes increasingly important. Rather than trying to schedule extra workouts, incorporating a few minutes of lower-body movement into an existing routine can provide a realistic way to stay active.
The Health Benefits of Squats
Experts say squats remain one of the most effective bodyweight exercises because they strengthen several major muscle groups simultaneously.
Deborah Luciano, a NASM-certified personal trainer with Yoga-Go, explained that squats mimic movements people perform every day, including sitting down, standing up, climbing stairs and lifting objects.
She said the exercise targets the glutes, quadriceps, hamstrings and core muscles, helping improve stability, balance and long-term mobility.
Carpenter added that warm water may also help loosen muscles and improve joint mobility, potentially making morning squats feel more comfortable.
He noted that stronger lower-body muscles can make everyday activities easier, particularly for busy parents constantly lifting children, carrying shopping or staying active throughout the day.
Safety Comes First
Despite the potential benefits, experts stress that shower squats should be approached carefully. A wet shower floor creates an obvious slipping hazard, making balance especially important. Carpenter recommends using a non-slip shower mat for anyone considering the routine.
He also warned that hot showers can cause blood vessels to dilate, meaning standing up too quickly after a squat could trigger dizziness or a temporary drop in blood pressure. Standing slowly and lowering the water temperature if light-headedness occurs can help reduce the risk.
People with balance issues, a history of falls, acute knee, hip or lower back injuries, or those who are pregnant should seek medical advice before attempting exercises in the shower.
How To Perform Shower Squats Safely
Fitness experts recommend mastering proper squat technique on a dry, stable surface before attempting the exercise in the shower. Start with feet approximately shoulder-width apart. Lower your body as though sitting into a chair, keeping your weight through your heels, before pushing back up to a standing position.
Holding onto a sturdy shower rail or handle can provide additional stability if needed, particularly for beginners. Ultimately, experts say Coleen's routine is less about doing squats specifically in the shower and more about finding realistic ways to fit movement into everyday life.
Whether it's squats while showering, calf raises while washing up or lunges while waiting for the kettle to boil, building exercise into existing habits could be the key to helping busy mums stay active without adding more pressure to already demanding schedules.
