If you are a mom, you may find it hard to squeeze a few minutes of exercise into your daily schedule. Even if your day starts as early as five in the morning to prepare breakfast and lunch boxes, you may still have to retire late every night with all the responsibilities you juggle. Maybe you need some home workout tips for busy moms?
Adding an hour’s workout to your long to-do list might sound like a punishment. However, your schedule shouldn’t be an excuse to forego your personal health. Exercising boasts loads of benefits to your health and productivity like boosting your energy, improving your mood (thanks to endorphins), and reducing your risk of developing obesity, high blood pressure, heart diseases, and stroke.
Working out doesn’t necessarily mean that you have to hit the gym though. Having a bit of exercise at home (and even with your kids) is totally doable.
Check out these home workout tips for busy moms:
Portable workout equipment
One of the best home workout tips for busy moms is to use portable workout equipment like resistance bands to tone and strengthen your leg and thigh muscles at home. These bands are easy to use and more portable compared to the traditional dumbbells and weights. They’re also safe to have in a house full of kids because they are lightweight, with little to no risk of injuries from dropped objects.
Likewise, there are many home exercises that don’t need the use of gym equipment such as push-ups, curl-ups, planks, jumping jacks, lunges, and burpees. These exercises can improve your cardiovascular fitness, burn calories, and tone your muscles. You can even watch Zumba and yoga videos on YouTube and follow the steps.
Workout while your kids are sleeping
Kids are active little creatures but they also take a lot of naps and go to bed earlier than you. Whenever your child sleeps, make use of this opportunity to get jumpstart your physical activity. Instead of secretly munching on unhealthy snacks, get up and break a sweat. Based on a study, exercising 30 minutes a day helps you to lose weight in conjunction with a healthy diet.
On the other hand, you can also do household activities that require higher energy expenditure like mowing the lawn, pulling out weeds, washing your car, scrubbing the floor, and cleaning the bathroom. However, you should be extra careful of overuse injuries and stop any activity that causes you pain and discomfort.
Play with your kids
How do your kids spend play time? Do they only get to play games on their tablet and smartphone? Though many sources of fun and entertainment are already technology-dominated, it is recommended that you introduce your kids to some outdoor activities and active play such as ball games, playing tag, or hula-hooping.
Another one of the best home workout tips for busy moms and to entertain your entire family are outdoor games. Outdoor games will not only help your kids stay healthy but also help them develop their balance, coordination, and social skills. As a mother, you can benefit from all the running as well while getting quality time with your kids too.
Do gentle stretches
To prevent body pain and soreness due to stiff and overused muscles, take a short break from whatever you are doing and perform simple stretches. Stand straight with your feet a foot apart, interlace your fingers together with your arms straight overhead and reach upward. Bend your body to the right for five seconds and do the same thing to the left side. Doing these stretching exercises can help loosen tight muscles, increase your circulation, and improve your range of motion.
Engage in recreational activities
Who says that kids are the only ones allowed to enjoy playgrounds? Don’t just watch your kids play; play with them as well and have a bonding moment together. If your kids love swinging and hanging from the monkey bars, do some pull-ups yourself. Pull-ups help you develop stronger muscles in the back, shoulders, and arms. You can also play tag, race, and even ride a bicycle together.
If you feel like your schedule is already compromising your health and leaving you little time to exercise, ask for help from your spouse, family, and even friends. Your devotion to fitness will only benefit both you and your family’s health.