I am sitting in vajrasan while I proof read what I have written for my Sisters. I don’t just think of being healthy, I plan it & here’s how.
I know, we Moms are always busy! Whether you’re a work-at-home (House-wife) or work-away-from-home mom. For most families moms are lifeblood. For many years, she’s put her own health at the bottom of her priority list. But now is the time for her to add fitness on TOP of her priority-list.
Sticking with an exercise routine can be a struggle for anyone. But for moms, squeezing in workouts can feel darn near impossible. The biggest challenge is finding the time to fit it in between caring for kids, workplace demands, household chores, doctors’ appointments, school and all the rest.
Here are some hand-picked strategies to optimize the limited time the moms have for their workouts:
1.First Things First:
Start Your Day with a Easy Warm Up Exercises. Minimum 3 Times a Week.
Let’s start small & easy, How about just 3 times a week. Work out before the day gets away from you. Wake up 30 to 40 minutes earlier than usual and work out before your day begins. Of course, sleep is important to overall health, but there is nothing better than starting your day with warming you your body enough for it to start burning your calories. (Why Warm up’s are so important & Important Warm-up Exercises for all the busy women)
2. Have Your Set of Go-to Exercises Ready
Having a set of go-to exercises helps to structure your workouts.
• Focus on four to six compound movements that incorporate multiple muscle groups to make the most out of your limited time.( Please read & watch out 4 steps easy work strategy)
• Decide what you’ll do in your workout the night before and save it on your phone—focus on your body’s needs and keep it simple. ( You can subscribe to our videos that will be launched as per age, Weight categories to help you decide where to start)
• Schedule it as part of your day and make it non-negotiable. ( You will have to commit if you want to bring a Change, Why is change so important???)
Pay attention to your body’s cues. Rest when your body is telling you that you need rest more than you need a workout.
3. Include Your Kids
It’s hard to find dedicated “alone time” as a parent. Ask your gym if you can bring your kids along, even if they don’t have a designated childcare space. If they are old enough to hang out in a corner of the gym with their coloring books, a puzzle, or just do their own thing. Children instinctively love to move. It takes a bit more planning since the kids have to be dressed and I have to pack snacks, books and drinks, but it’s a great way to spend time with them while exercising.
When you visit the park with your kids, then see the playground as the opportunity to exercise. Walk with them. Play tag (pakda pakdi) and make up obstacle courses through the structures and trees so that you can crawl, climb, and run. You’ll surprise yourself with how much strength, work and cardio add in your day. What’s Important is you’ll be helping your little one develop their physical skills. It’s a parenting win!
4. Audit Your Schedule
I know many of you will say that it’s hard enough to find time for an exercise on a regular basis. I agree regular exercisers requires time. And you’ll agree most of us have unused chunks of time in our day. Those 30-minutes we spend on Facebook or Whatsapp. Pay attention to how you’re spending your time and figure out which activities you could ‘take’ time from.
5. Manage to Find a Time
Find time whenever you can and spread your activity throughout the day.
Get off the bus/train one stop before your usual one and walk to your office. Take up the stairs whenever possible.
• While talking on the phone, stand up and walk.
• Sitting in your chair, make movements of your hands & legs whenever possible. Do stretching. Sit up tall. (Exercises while you have to sit on your work station throughout the day or watch TV)
• Squeeze a ball while reading through emails or manuscripts to strengthen your hands. (Easy & Important Exercises for self defense/Easy Exercises while you sit & Work or Read)
• Walk to co-workers’ desks rather than emailing/Pinging or calling. ( Why Bosses are Happy with Employee’s walking around)
These strategies are all great ways to include a little fitness in your busy life as a working woman. You have to accept that you need some amount of exercise to maintain your physical fitness as well as your mental health. Include workouts to fit in your busy work-schedule & lifestyle.
Life as mom presents you with new challenges. Learn to make time for yourself & for activities you enjoy while breathing new life into your workouts. Make sure your workouts are energizing your bodies and minds—not only so that you are always up to the tasks of the busiest job in the universe, but also simply, because We Mom’s deserve it.
Your relationship with exercise & healthy life should be a long-term commitment. I am Sure Family & Friends will appreciate it.