Fitting in Fitness

Moms often have a very difficult time carving out time just for themselves.  If you are pulled in numerous directions and coordinating a number of schedules and activities, how is it possible to fit in fitness? Recommended physical activity is 30 minutes per day of moderate-intensity movements, at least 5 days per week.  These activities should cause at least a small increase in breathing and heart rate, and might include brisk walking, some supermom cleaning, pushing the lawn mower, bicycling, etc.  However, if you are short on time and you would like to put some extra ‘oomph’ into your workouts, you can do just 20 minutes per day, 3 days per week (Yes, you had better be sweating—not just glistening—in those twenty minutes!). 

Now, if the thought of exercising 3 or more days a week is daunting, before you say “I can’t”, stand up and grab your weekly planner, pull up your Outlook calendar, or simply go through your mental file of this week’s activities.  

Answer a few questions regarding your schedule:

·         Is there a specific time that my spouse or a family member can handle the kids? Physical activity is awesome for the entire family to enjoy, but getting some time to yourself to focus on your fitness goals and hitting the reset button can be even more valuable.

·         Are you a morning person? Statistics show that morning exercisers are often very successful because they get their workouts in before anything else comes up to take precedence in their day….BUT, if you’re not a morning person, don’t plan 6:00 a.m. workouts! Set yourself up for success.

·         Can I utilize my lunch hour at work and get in a quick workout?  Lacing up your fitness shoes and finding a walking route can be a wonderful pick-me-up and lead to greater work productivity throughout the afternoon.  You might even meet a new friend that does the same!

·          Are there any periods of time that I am waiting during one of my children’s activities?  Sure, there are definitely times that should be spent watching your child’s soccer practice, but perhaps you can still catch most of it while walking the sidelines.  Be creative.  While waiting for one child, plan a fitness activity you can do by yourself or with your other children.

·          How busy are my evenings?  Are there favorite shows that you always catch on television certain nights?  Roll out your stationary bike or treadmill that has been collecting dust and set it up so you can multitask.  Or, simply put on a pair of shoes and march or jog in place while you watch.  Throw in some abdominal work, pushups, and squats during the commercials and you’ll have burned quite a few calories during an hour long show.

·         Do I have 10 minute breaks anywhere?  Even short 10 minute spurts of activity add up.  Make 3 happen in your day and you’ll have met that the 30 minute goal!

Be wary of the weekend warrior mentality. Even if you find yourself with more free time on the weekends, don’t plan to do 2-3 hour workouts to make up for the rest of the week.  Be reasonable on the weekends and do your best to find at least 2 other days throughout the week so that your body is able to adapt and recover well from your workouts.

This next week, do you need to get in 5 days of fitness if you are starting from scratch?  No! Pat yourself on the back if you can get in 2 or 3 days and go from there.  Ease into it and don’t get discouraged if you have a bad day (or week!).  Try, and try again.  Your health is worth it.