Health - Physical Fitness
By: - at May 19, 2013

Exercise Tips for Busy Working Mothers

Training Program for Mothers at Work
Training Program for Mothers at Work
Most mothers don't even think twice about fitness, mainly because we are so busy with work, kids, and other things. It is important to stay active and exercise, as the health and beauty results are well worth it.

With a busy lifestyle, it can be difficult to keep in shape for a woman who already feels overwhelmed. However, with a little imagination, it becomes relatively easy to keep a good level of fitness, and in the workplace. The lack of time will no longer be an obstacle. On second thought, you can increase and / or easily maintain your fitness level by making some small changes to your daily routine.

Here are some exercise tips that will have an immediate impact:

  • When parking your car, try to park far away from the door.

    When parking your car, try to park far away from the door

    This may seem trivial, but if it takes you five minutes before reaching the front door of your workplace, that is 25 more minutes of walking each week.
  • Emphasize taking the stairs instead of the elevator. If you work on the fifth floor, this will allow you to tone up a good portion of your legs and burn extra calories.

    taking the stairs
  • If you're sitting most of the time, be sure to get up every 30 minutes and take the time to breathe and stretch: when you get up frequently, you will allow the blood to flow better throughout your body.
  • If you work in an office tower and your colleagues are on the same floor as you, talk to them directly person to person. Instead of using the phone, get up from your chair and go talk to them.
  • If possible, ride your bicycle instead of driving. 30 minutes of cycling every day will really add up to a lot of miles at the end of the year. This will allow you to arrive at your place of work full of energy.
  • If you drink water, instead of using a large container, choose a glass that will inspire you to get up more often to go fill.

For training, what do we do?
Whether you work in the countryside or in the city center, it's possible to keep fit no matter where you are. Here are some suggestions of physical activity that you can perform at your workplace or close to it. During the break in the morning and in the afternoon you can go up and down a five-story at your own pace.

climbing stairs at work for exercise

You can apply the tips of your feet on a step and perform plantar flexion pointing your feet as a ballerina would. Perform maximum reps, then take a break of 25-35 seconds. Repeat two more times.

Do pumps (push-ups). Place your hands on a wall at shoulder height on either side of your body. As you inhale, bend your elbows so that your body is closer to the wall. Return to your original position while exhaling.

pushups or wall-ups

Perform 10 to 15 repetitions, then take a break of 20 to 30 seconds. Repeat two more times. - Leave your office and go outside. Take 10 deep breaths and return to your desktop.

Find yourself a quiet corner and perform "elbows / knees." For this exercise, you should try to touch your right knee with your left elbow. To achieve this, you have to bend and raise your right leg and close your elbow closer to your knee so they touch. Once this is done, alternate with the other side. Perform 20 repetitions alternating (left / right) and then take a break of 30 seconds. Repeat two more times.

During Dinner Time

  • Take the opportunity to go to the fitness center.
  • Learn about the group classes. In many cities, there are yoga classes or spinning classes that are specifically offered during the dinner hour to make the classes available for working professionals.

    yoga classes

    If you have access to a pool, take the opportunity to go swimming. Once in the water, your body consumes on average 10% more energy. This is due to the fact that in cold water, your body has to work harder to keep your body temperature at the right level.

I challenge you to be more active during the work day. Getting employees involved in physical fitness activities is a great managerial strategy that encourages teamwork, and increases overall productivity.

physical fitness encourages teamwork, and increases overall productivity

Set an example of health and fitness and it is likely that they will follow your good example. I am confident that they will follow suit when they see the results and well-being that it gives you. Good workout!





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