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Exercise Tips for Busy Moms

Busy moms may cut time for their own well-being so they can work and take care of the kids and house. Exercise is an integral part of your health, however. According to the Centers for Disease Control and Prevention, adults typically need at least two and a half hours of moderate aerobic activity (or an hour and 15 minutes of vigorous activity) per week and strength-training workouts at least two days per week. With a little planning, you can fulfill your family obligations and take care of yourself.

  1. Family Activities

    • Involve your family in your exercise plans. Staying active is more fun as a family, and it can help teach your children valuable health habits. Bring your kids to a family gym such as the YMCA. You can enjoy an activity together, such as swimming or walking the track, or you can each pick your own activity. While your kids are taking martial arts lessons, you might decide to try a Pilates class. Even if you can't get to the gym, you can still chase your kids outside for a game of tag or kickball.

    Moms With Infants

    • Even a very young child can go with you for a workout. Strap your baby into a jogging stroller, and walk or jog down the street or to the park. If you feel overwhelmed with housework, snuggle your infant in a baby sling while you vacuum. The extra weight can help you burn more calories, and you are accomplishing two goals simultaneously: mothering and exercising. Instead of just rocking your baby, play some music and dance with the baby in the sling.

    Quick Workouts

    • Rather than pressuring yourself to complete a 30- to 45-minute workout, try exercising in shorter bursts several times per day. If you have only a couple of minutes, run up and down the stairs a few times or do some jumping jacks. You can also build a home gym with a few pieces of inexpensive equipment. Start with a jump rope, a set of resistance bands or dumbbells and an exercise DVD. According to Babyzone, jumping rope for only about 15 minutes can help tone most of your muscle groups, get your heart rate pumping and work up a sweat. If you have only a few minutes to work out while dinner is cooking, do a few sets of toning exercises with the resistance bands or dumbbells. If your kids are napping and you have a bit more time to yourself, pop in your exercise DVD for a quick workout.

    Workouts at Work

    • Don't limit your workouts to your home. Park your car farther from your workplace and walk briskly to the door. Find excuses to use the stairs a few times a day. (Carrying heavy objects up the stairs can get your heart rate up even more.) If you have a little privacy at your desk, you can do a sitting version of leg lifts. Lift your legs up parallel to the floor, hold for a few seconds, then lower slowly. Try to do several sets of 10 in a row. You can also squeeze your abdominal muscles a few times at your desk to give them a mini-workout.

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