Exercise Tips for Busy Working Mothers
Training Program for Mothers at Work
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
Here are some exercise tips that will have an immediate impact:
- 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.
- 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.
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.
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
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.
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
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.
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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