Quick and Effective Workouts
It’s hard to fit in that daily 30 minutes of exercise when you have kids or are traveling and cannot get to a gym. Luckily, there are many things you can incorporate into your every day life to burn some extra calories.
Own a trampoline? Instead of watching your kids play on it, join them! Jumping around for just ten minutes gives you the same health benefits that running for 30 minutes does.
Don’t own weights or a cardio machine? No problem! Basic household objects can be used to help you work out. Soup cans can be used as dumbbells and counter tops can be used to assist with push-ups. Also, walking or running up and down the stairs is a great way to get your heart rate up.
Cheryl Draney, personal trainer from Oregon City and mother to our operations intern, Catie, suggests other ways busy moms can squeeze in some exercise.
1. While at the park with your kids, you can uses benches to work your arms and abs. Sit up straight on the edge of the bench, flex your abs, and slowly lean back. You want to lean back as close to the back of the bench as you can without touching it. Then slowly return to the starting position. You can also do dips by holding onto the seat of a bench and lowering your body towards the ground.
2. Want exercise you and your kids can both take part in? Draney says to play tip toe tag. It’s like normal tag but you can only run around on your tip toes which makes running around much more difficult. The kids will love the challenge and you will love knowing you got your cardio in for the day.
3. The last tip from Draney is probably the most fun move. It’s called the “baby press,” which is literally like a chest press but using a baby instead of weights. Lie on the ground or on a bench with your arms straight above you, hold your child, and slowly bend your arms towards your chest. Bring your baby as close to you as you can and then slowly straighten your arms back up to the starting position.
If these moves are a bit too much for you, there are plenty of little things you can do through out the day. Even just standing up instead of sitting can make a difference over time. For even more of a challenge, try balancing on one leg while doing a task like brushing your teeth or cooking dinner, switching legs every few minutes.
Every little bit helps!
(image credits: The Examiner, wonderwomanfitness, and the dailygreen)
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