When you have a busy working schedule every day, fitness and staying in shape may be the last thing on your mind. Even if you do have fitness goals, you probably don’t get much time or are too tired by the end of the day to think about them. This might ring true particularly for working mothers, who have to balance it out between work and home. From looking after your kids and doing the laundry to making sure you do your office work on time, it might seem virtually impossible to squeeze in a workout or prepare healthy meals for yourself.
However, as they say, nothing is impossible and where there is a will, there is a way. Hence, it is certainly not impossible and definitely not a herculean task for working mothers to stay fit, healthy and in shape. Here are easy fitness tips for working mothers who don’t need to worry about gaining weight or being unfit anymore:
Set Up A Home Gym
If your 9-5 job doesn’t allow you to go to the gym, why not create your own home gym? Between work duties and household chores, you may not find it possible to take time out for working out at a gym. In that case, the easiest and most convenient option is creating a customized workout space in your garden or inside your house where you can work out as late or as early as you want.
A couple of dumbbells, treadmill, yoga mat, jump rope, a pair of sneakers and perhaps a stereo system are some of the items that you will need to invest in, and you will be good to go! To make it even more doable, download a couple of workout videos from your favorite fitness trainers and follow them to a T. And voila, fitness goals are now achievable!
Workout With Your Kids
You don’t really need to work out alone or set a particular time to exercise or hit the gym. In fact, you could even spend some quality family time with a fun and exciting workout session without really making it all about working out!
Involve your children and perhaps the rest of your family members too in your fitness regime. On weekdays, you could perhaps turn up that music and do a crazy dance fest with them and on the weekends, plan hikes, ride bikes together, or play sports at a nearby park with the entire family. By doing all this, you don’t only get to have fun and spend some great time with your family, but simultaneously, you also get to inculcate in them, especially your kids, the importance of exercise and fitness.
Ditch The Ride And Take It To The Streets
If your office or workplace is near your house, what could be a better way to start your day than walking all the way to your destination each day! If walking gets too tiring, try jogging or running. If you can’t do either of those, buy yourself a cycle and cycle your way through to get those legs working. Doing this at least a few times a week or perhaps on alternate days will really help you achieve your fitness goals.
Make your commute your daily workout to help you stay fit and healthy. If not that, then simply walk your kids to school early in the morning while enjoying the morning sun and also spending some special time with your children.
Skip The Elevator
If your cabin or office is on the second or any subsequent floor, ditch the elevator and takes the stairs every time, you enter or exit the building. Doing this will not only give your legs a break from the continuous sitting but it will also be a great leg workout which is an effective cardio for your body.
Even if your office is situated on the ground floor, take the stairs anyway during your breaks or while you are on a phone call. This will save your legs from getting too used to sitting and will also prevent fatigue and lethargy.
Make Use Of Your Office Breaks
Regardless of what your job is, lunch breaks are a given. Why not make the best use of that free time and also keep dullness and fatigue at bay while we try to accomplish something during those few minutes!
If you have an office job that requires you to sit all day, ditch your seat during break hours, walk around and stretch those arms and legs. Or, go outside for a quick sprint and come back to eat your lunch. You could even squeeze in a few squats or lunges while you are on a long phone call or perhaps a few pushups and sit-ups while you idly wait for your clients.
You will be amazed at how many of those 5-10 minute workouts you can incorporate during your office hours without having to worry about properly planning and taking time out. Research also has it that several 10-minute bursts of exercise help you burn more calories than a single session in an entire day.
Know The 70/30 Rule
When it comes to fitness and weight loss*, 70/30 rule is not an uncommon phenomenon – it is always 70 per cent diet and 30 per cent exercise. Therefore, you need to watch what you are eating if you want to achieve any of your fitness goals with those hectic working hours.
Your best option is to pack a healthy lunch with a few snacks that you can take with you to work and munch on when you feel hungry. Avoid eating out every day and bring your own food to work, as these are the top two changes you can make to stay fit and prevent yourself from making bad food choices under work stress. If you have time constraints, pack your lunch the night before after putting your kids to bed and wake up tension-free the next morning.
Make Healthy Food Choices
You can make your lunch break as healthy as you want or as unhealthy and unwholesome; it all depends on you. Even if you don’t get as much time for working out as you would normally desire, you can always make up for it through healthy food choices.
Eating foods like fresh fruits, low-fat yogurt, steamed or raw vegetables, grilled chicken, etc. will give you the healthy vitamins and minerals that you need and will also prevent bloating or weight gain. If you get too hungry during work, you can take with you a small serving of nuts or perhaps supplements like a protein bar for energy. Or during your tea break, you can substitute your milk tea or coffee with a refreshing cup of herbal green tea. Not only is it great for the body but also for your peace of mind.
Fitness and working out can be as easy or as hard as you make it. Whether you work from home or go to the office, these fitness tips can be easily adopted given that you have that motivation. Not only will following these few tips help you lose* weight and be fit, but will also create a body and mind that fosters the strength and energy you need to stay fit and healthy at all times.
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