7 Easy Fitness Tips For Working Mothers


Fitness and staying in shape may be the last thing on your mind after stressful days at work. Even if you do prioritize fitness, there are only so many hours in a day to achieve everything you would like.  This sentiment 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 all is well at work, 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 always a way. Hence, it is certainly not impossible and definitely not a herculean task for working mothers to stay fit, healthy and in shape. Below are some simple tips to keep working mommas feeling healthy and confident.

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 to get in your car and drive to 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, a treadmill, yoga mat, jump rope, a pair of sneakers, and perhaps a stereo system are some of the items you should think about investing in.  To make it even more doable, download a couple of workout videos from your favorite fitness trainers and follow them to a T. Voila, you just made your fitness goals more achievable!

Workout With Your Kids

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 in your fitness regime. On weekdays, you could 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. By doing this, you don’t only get to have fun and spend some quality time with your family, but you also instill in them (especially your kids) the importance of exercise and fitness.

Ditch The Ride And Take It To The Streets

Challenge yourself to travel car free if you can! Is your office or workplace is near your house? If so, why not start your day by walking to work? If it’s a little too far or you just don’t feel like walking, jump on a bike! Doing this a few times a week will not only make you feel better, but you’re also working towards your fitness goals without really even noticing!

Skip The Elevator

Any time you’re faced with the choice of taking the elevator or the stairs – opt for the stairs. Doing this will not only give your legs a break from the continuous sitting but it will also be a great leg workout and allow you to get some cardio in.

Climb The Stairs

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 get some exercise in?

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. Maybe you could 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 proper planning and taking time out. Several 10-minute bursts of exercise a day could possibly help you burn more calories than in a single session!

Know The 70/30 Rule

When it comes to fitness and weight loss, the 70/30 rule is not an uncommon phenomenon – it is always 70 percent diet and 30 percent 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 along with a few nutritious snacks. 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 and wake up tension-free the next morning.

Make Healthy Food Choices

healthy food choices

You can make your lunch break as healthy or as unhealthy as you want – the ball is in your court. Even if you don’t get as much time to work out as you would like, you can always make up for it by making 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.  If you get hungry during work, choose to munch on some raw nuts or maybe a protein bar instead of those doughnuts your coworker brought in.

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 as long as you have some motivation. Not only will following these few tips help you lose weight and stay fit, but they will also create a body and mind that fosters the strength and energy you need to stay fit and healthy at all times.

This article was adapted from Consumer Health DigestView the original article.

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