Your life as a mum is as busy as it gets – with a full time job that keeps you on your toes for most of the day and then it’s back to being Mum once you are back home.
With so much going on in your life, finding the time and energy to exercise is challenging, but that doesn’t mean that it can’t be done.
Studies have found that any form of exercise – yes, even in short bursts – can be just as beneficial as full-fledged workout sessions. The key lies in the intensity and consistency of the exercise routines.
Although you may not be able to exercise every day or every week, any amount of physical movement makes way for a better, healthier and more energetic you. Plus, it also helps to keey diseases and health issues at bay.
So, for all you busy mums, here are some easy exercises that you can do in the comforts of your home. The best part? You don’t need any equipment at all, which makes it easier for you to squeeze them in, in the midst of your busy day.
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Exercises that are perfect for busy mums
1. Lunges
How to do it:
Keep your shoulders back as you look straight ahead. Step your right leg forward. Lower your hips to a 90-degree angle bend in both of your knees.
Remember, your front knee should be directly above your ankle and both knees should not touch the floor. Bring your hips back up and assume your starting position. Put your other foot forward and repeat the previous steps.
Tip: Make sure to engage your core as you complete each lunge.
When to do it:
Add in some lunge moves while you are cooking dinner (stationary lunges) or while taking the trash out (moving lunges).
You can also add weight to this exercise by holding your baby, food cans or water bottles.
2. Side leg raise
How to do it:
Lie down on your right side, keeping your legs extended with your right arm holding your head. Raise your left leg upwards, about one metre off the ground. Hold your leg in that position for 3 seconds and bring it back down. Do a set of 10 lifts on each side.
Tip: To add on the challenge, you may try the oblique crunch.
When to do it:
Get down with your kids when they are playing on the floor and do this exercise. It’s the perfect solution to fitting in exercise while keeping an eye on them – WIN!
3. Arm curls
How to do it:
Hold a weighted object in your hands, such as a bag of groceries or bottle filled with water. Then drop your arm down to your side. Keep your palm facing forward as you hold the item.
Use your bicep muscle to pull the object upward toward your shoulder, and gradually bring your hand and the object back down. Do a set of 5 to 10 reps on each side.
When to do it:
Do this while lugging your groceries, in the middle of cooking or as you are doing other house chores. Just reach out to an item that doubles up as arm weights.
4. Running or jumping in place
How to do it:
Bring your knees up to your chest one at a time and release each foot back to the floor to create a running motion or mimic the action of climbing stairs.
You can also just jump in place – doing tiny hops from side or side or go for large movements by bringing both knees up toward your chest at the same time.
When you run or jump in place for 1 minute or more, your heart rate goes up and you’ll get a good cardio workout.
When to do it:
Run or jump in place whenever you get the chance to at home. You can also do it together with your kids to add on the fun factor. Every time you get the chance to move is an opportunity to burn some calories and increase your heart rate.
5. Tricep dips
How to do it:
Locate a suitable piece of furniture such as a chair, bench or couch. Plant your feet firmly on the ground, shoulder width apart, with your back to the piece of furniture. Hold your body weight up using your hands on the furniture.
Stretch your feet out so that your legs are somewhat straight. Start dipping your hips toward the ground, keeping your arms bent.
You should feel your tricep muscles flex. Push yourself back up slowly using your tricep muscles. Do a set of 10 tricep dips.
When to do it:
Do a set of dips while watching TV or when you are taking a break from cleaning the house. This will help to tone your arms and add on some muscle strength.
6. Squats
How to do it:
Stand straight and keep your feet shoulder width apart. Start by sitting backwards to keep your knees from sliding forward. Go down as much as you are able to, or when you are in a somewhat 90-degree angle position.
Remember to keep your back straight during this exercise.
When to do it:
Do a set of 5 or 10 squats whenever you have some free time – while playing with your child, after loading the laundry in the washing machine or even when you are taking toilet breaks at work.
To add on the challenge, you can also do a few squats with your baby in your arms or while you pick up the kids’ toys.
7. Stretching
How to do it:
Aim to stretch any part of your body, especially the areas that don’t get to move a lot during the day. You can start by stretching your arms, chest and back by sweeping your arms up over your head as you breathe in.
Grab your wrist with the opposite hand and bend slightly to one side. Hold it for 5 seconds while taking in a deep breath. Change sides to balance it out.
To work on your leg stretch, use a wall for stability while extending your leg backwards and pressing your heel to the ground. Make use of the spacing of your legs to get a maximum stretch – but make sure you don’t over-exert the stretch and it shouldn’t cause any pain.
When to do it:
You can stretch anytime and anywhere – both at home or at work. Just squeeze in that few seconds while you’re in between tasks or on a break.
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Add these simple exercise moves whenever you have pockets of free time throughout the day. Soon, you will be on your way to maintaining a healthy, active lifestyle without the need to hit the gym or taking time away from your family.
