Fitness Tips for Busy Moms

As moms we are responsible for caring for our families, our jobs, and ourselves. Unfortunately, caring for ourselves often takes third place in our priorities due to the constraints of time. How can we take care of ourselves and still fulfill our responsibilities to others? One way to do that is to incorporate physical fitness activities into your workplace or home routines.

Why focus on physical fitness?

There are many reasons to focus on physical fitness as a priority in taking care of our health. Here are a few:

1. Fit women get sick less often. A person who is physically fit is more resistant to cold and flu viruses than a person who is not fit. Fewer days lost from work and lower health care costs are added benefits.

2. Fit women have more energy throughout the day, which allows you to stay focused on your other responsibilities - family and work.

3. Fit women have better attitudes, leading to a physical and mental balance which results in more success in life and more enjoyment of families.

First Things First

First of all, you must take into account your age and body type before choosing the elements of your fitness program. Start slowly, with one or two activities, and build up to more challenging ones. As with any fitness program, a physical exam by a qualified health professional is advised.

Second Step

Eat a healthy diet that includes healthy snacks. If you work, bring snacks from home and request a vending machine that has fruit, nuts, and less processed foods. Drink lots of water, and less caffeinated beverages.

Your diet should focus on lean protein in meat, fish, and poultry, whole grains, lots of fruits and vegetables, low or non-fat milk products, and heart healthy fats, such as canola and olive oils.

Last Step

Find exercises that you can do where you least expect like during your commute, in the workplace, or at home. Here are a few to help get you during the most harried times of the day:

Commuting

While driving, practice tummy toners. Sit up straight in the seat while tightening your abs. Breathe in deeply through your nose, then, slowly exhale through your nose.

Tummy toner #2 is to be done at red lights. Inhale normally, lean forward a bit, exhale normally, but at the end blow out a little more air quickly.

Bike or walk to work. Have frequent "Bike to Work Days."

In the Parking Lot

Park in the farthest space from the door or get off the bus a few stops early.

Leg stretches. Stand on one foot and place the heel of the other foot on the bumper of your car. Bend over and touch your toes. Change legs and repeat. This stretch relaxes calf and thigh muscles which can get cramped during long commutes.

Fender push-ups. Stand three feet away from the fender of your car, facing it. Keep your legs and back straight; lean over and support your weight on the fender. Bend your elbows in a push up motion. This will tone shoulders and enhance your appearance.

In the Workplace or at Home

Take the stairs, not the elevator. Make a point of going up and down stairs several times during the day.

Put hands on chair armrests. Lift body up for a few seconds and hold. Do 15. This will improve the triceps muscle, a trouble spot for many women.

Get an exercise ball to use as a desk chair.

At Lunchtime

Walk the mall. Get a group together. You can also walk the neighborhood or in a park.

Have an exercise class at work - stretches, tai chi, aerobics, yoga, Pilates, or Zumba.

Ride bicycles around the neighborhood or in a park. After Work

Create a company baseball, basketball, bowling, or other sports team.

Exercise while watching TV or listening to music.

Walk or bike while doing your errands.

All of these exercises are great for staying toned during busy days. If you are seeking the ultimate challenge, register for the Atlantic Moms Fitness Challenge (www.AtlanticMoms.com), the only fitness challenge of its kind for moms. Win cash and prizes just for getting in the best shape of your life!


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Vianesa Vargas of Take Care Project Inc brings wellness products to help busy moms to be their very best. Find informative exercise/nutrition tips and articles on a wide range of topics for mom on Vianesa's Transforming the Balanced Mom Blog and http://www.takecareproject.com. Drop by Facebook to see the weekly Q&A call schedule. Don't forget to sign up for the Take Care newsletter - filled with information moms won't see anywhere else.