When you’re busy balancing work, kids, and home life in general, you might feel that there’s not enough time in the day for health and fitness. The word “exercise” just doesn’t seem to fit into your vocabulary. But there’s good news. With just a little daily commitment, you can achieve good health and fitness in no time without adding stress to your already busy schedule.
- Start slow with exercising and build strength
Get started with slow, easy exercises that you can handle. Do about 20 to 30 minutes of exercise or activity each day or at least several times per week. Start with less strenuous activities and then work your way up to more strenuous exercises as you build muscle strength. This will improve your fitness and health without putting too much strain on your body, especially if you’ve been inactive for a while.
Some examples of low fitness activities you might try include walking, playing outdoor games with your kids (ball, tag, volleyball, badminton, flying a kite, etc.), walking the dog, mowing the lawn or gardening, housework, walking stairs, or riding a bike. When you want to have fun with your kids, opt for the park instead of the ice cream shop. Be mindful of physical activity in everything you do. This will help your kids get exercise as well without feeling pressured about it.
If you work outside the home, you can take walks during your breaks. Even a daily 15-minute walk can make a big difference!
2. Increasing Activity
As your body grows stronger, you should add some aerobic exercise to your daily routine. Do this slowly and increase the intensity and time of your aerobic activity in short increments so you won’t over train your body. Aerobic exercise helps you burn more calories and improve heart health.
Some examples of aerobic fitness activities include fast walking or jogging, cycling, dancing, swimming, skating, skiing, step aerobics, or racket sports. You can also enroll in an aerobics class if you feel you’re ready to commit to it several times per week.
Another way to increase fitness activity is to invest in exercise equipment such as a treadmill, fitness band, yoga mat, ab wheel, workout weights, row machine, or stationary bike. These allow you to workout in the comfort of your own home with the same results as outdoor fitness activities. If you need some help with creating your workouts or using the proper form download our online training app! Green Zone Online Training
3. Help Your Muscles Recover!
Be sure to warm up your muscles before all of your workouts by stretching or using a foam roller. Finishing your workout with a cool down (easy treadmill walk and stretching) will help sooth your muscles and start the recovery process. Also, take soothing baths after a workout or in the evening before bedtime to help your muscles and body to relax. This will make workouts more enjoyable and give you something to look forward to each day.
4. Supplement Your Diet for Better Fitness and Health
To enhance your fitness efforts, supplement your diet with nutritious items such as protein and amino acids or other vitamins and minerals. There are nutritional shakes, protein shakes, vitamin supplement pills, nutrition bars, and other items to enhance your diet as you increase your fitness activity. These will also enhance your overall health. Look for vitamins that are specifically designed for women.
As a busy mom, don’t neglect one of the most important tasks of all – taking care of your own health. With good health and fitness, you’ll be able to keep up with your kids and share activities with them like never before!