Jan 25, 2018

At-Home Workouts For Busy Moms

Brought to you by Vive Health

Almost everyone wants to exercise but few actually manage to stick to their fitness goals and programs. It’s the start of the new year and most gyms are filled with new members but over time, the numbers will start dwindling down.

The reason is simple enough: people do not have the time. As a busy mom, for example, you might work from 9 to 5, run errands in between, pick up the kids from school, buy groceries, prepare dinner, and do household chores every day. Even those without children find it difficult to balance corporate and personal life.

It’s therefore understandable that spending an hour every day at the gym isn’t exactly a priority. In fact, according to the US Department for Health and Human Services, only one in every three adults meet the recommended hours of exercise (around 30 minutes a day with strength training routines at least twice per week). To add weight to this problem, the World Health Organization cites insufficient physical activity as the leading risk factor for lifestyle diseases and death.

Attending dance classes or doing workouts at the gym is already a luxury most people cannot afford. If you’re one of them, you can try the following at-home exercises which won’t take up too much of your time but still provide you with numerous health benefits.

The Importance of Working Out

Aside from reducing your risk of acquiring several illnesses by almost half, working out has other benefits:

  • Decreases the likelihood of early death by 30%
  • Improves the quality of sleep, overall mood, and brain function
  • Busts stress and depression
  • Boosts self-esteem and confidence
  • Delays skin aging and improves complexion (post-workout glow)
  • Promotes better bone and respiratory function
  • Strengthens your immune system
  • Makes you happier by releasing endorphins, also known as the happy hormones.
  • Controls weight
  • Helps with memory function in the elderly
  • Increases sex drive
  • Maintains muscle strength to help prevent injuries and disabilities
  • Promotes higher bone density as early shield against osteoporosis
  • Raises energy levels to combat fatigue and exhaustion
  • Lowers the risk of cardiovascular diseases, dementia, osteoarthritis, and certain cancers

Workouts Tips for Busy Moms

5 Minutes

Do 20 squats, 15 mountain climbers, 10 push-ups, and 5 burpees to sweat it out real quick in the morning.

10 Minutes

First, do a quick warm up by marching in place for 30 seconds followed by 10 calf raises, 10 squats, 10 shallow lunges, and jogging in place for another 30 seconds. The following routines will only take 30 seconds each:

  1. March with high knees
  2. Basic, shallow squats
  3. Jog in place
  4. Squats with shoulder press. Grab your dumbbells. When you squat, fold your arms toward your chest. While going back up, raise your hands over your head.
  5. Jumping jacks
  6. Right side squat with arm raise. Put your right foot in front of the other with your arms by your side. Lift your arms as you lunge. Return to your starting position.
  7. Jump from side to side
  8. Left side squat with a shoulder shrug. With your left foot in front of the other, lunge with your arms down and as you get back up, shrug your shoulders.

15 Minutes

  1. To do squats with a shoulder press, lower your body while holding dumbbells above your shoulders. As you come up, straighten your arms overhead. Repeat 8 times.
  2. With both hands holding a dumbbell, start in a pushup position. Pull one arm up to your side with the elbow facing upward. Repeat on the other arm. Do at least four on each side.
  3. Do burpees eight times.
  4. Grip the dumbbells and hold them down to your side. Walk for around 30 meters or so.

20 Minutes

  1. Do 10 squat jumps, 30 mountain climbers (15 on each leg), 20 side lunges (10 on each side), 10 elevated push-ups, and a 30-second V-hold. Repeat for 10 minutes.
  2. Rest for a full minute.
  3. Do 20 single deadlifts (10 on each leg), 20 reverse lunges (10 on each leg), 10 squats, 10 supermans (raise your arms and legs as high as you can while keeping your torso still), and a 30-second plank. Repeat as many times as you can for 10 minutes.
  4. Cool-down for two minutes.

Moms cannot afford prolonged muscle aches from working out because it can dampen their productivity. For customized pain management, use a portable TENS (transcutaneous electrical nerve stimulation) unit to manage sore muscles and body aches after every workout. Adequate hydration and a high-protein diet are also important to repair post-workout microtrauma in the soft tissues.

Whether you have five or twenty minutes to spare each day, you can still find a way to workout and stay fit - good luck!

Metro Detroit Mommy Writer: