Are your days spent changing diapers, chasing toddlers, driving older kids to and from school, sports practices, and social events? If so, I’m right there with you! It can be overwhelming! Many times we put ourselves and our own health on the back burner so we can make sure our children have everything they need! It can be hard to focus on eating healthy, getting enough exercise, drinking enough water… the list goes on!
Some days it can be hard to find 30-60 minutes to devote to exercise. Some days it feels like that 30-60 minutes of exercise is just another chore on our to-do list.
BUT.. Exercise is so important to both our physical and mental health! Because of this, I have included several ways that you can incorporate physical activity into your busy schedule!
Tip #1 - Break up the time frame!
You DO NOT have to do 30-60 minutes of physical activity all at once to see benefits. Ideally, it would be great to do 30-60 minutes at one time, but we don’t live in a perfect world and many of us need to break up that time! Instead of doing 30 minutes all at once, do 5 minutes of exercise 6 times throughout the day! Do 10 minutes of exercise 3 times a day!
Specific examples of how to do this: Exercise when you brush your teeth. Ideally you should brush them twice per day for at least 2 minutes. While brushing your teeth, find a standing exercise that you enjoy (calf raises, squats, etc). Do this movement for 2 minutes (while brushing your teeth). Spend the next 3 minutes doing jumping jacks, lunges, sit-ups, etc. If you do this each time you brush your teeth, you have just completed 10 minutes of exercise. At lunch, spend 10 minutes walking, stretching, doing yoga, or various other activities. In the afternoon, go for a 10 minute walk, do a 10 minute exercise video, or anything else you may enjoy.
Tip #2 - Use your child’s sporting practice as a time to exercise
We all know the feeling - you take your child to practice, but have to sit in the car and wait on them because there isn’t enough time to drive home before they need to be picked up. This is the PERFECT time to incorporate exercise! Go for a walk/jog/run while they are practicing. This is a great way to get in a full 30-60 minutes at one time. There may even be other moms waiting in their cars that would love to join you! Having a group to workout with is a great way to stay consistent and support one another!
Tip #3 -Track your progress!
Using a smartwatch or fitness tracking app is a great way to keep you motivated and track your progress. Many smart watches even allow you to set a timeframe goal for each type of exercise. Set small goals at first, and increase them as time allows. If you set a goal of 5 minutes for a certain movement, but time allows you to do 6 minutes, you will feel more accomplished and proud of yourself for surpassing your goal!
Tip #4 - Find something you enjoy doing!
If you enjoy it, then you will look forward to doing it! Consistency is key! Try out various styles of exercise and various movements until you find something that works for you.