Have you ever felt tired and overwhelmed by your daily routine as a mother? In the midst of being busy looking after children, work and the household, time for exercise often feels very limited. However, don’t worry! By spending just 10 minutes, you can do an effective workout to maintain body fitness.
Why is 10 Minutes Enough?
Maybe you think that 10 minutes is too short for exercise. However, research shows that short, regular periods of physical activity can provide many health benefits. Some of them are:
- Increase energy: Short bursts of exercise can help increase your energy throughout the day.
- Reduces stress: Physical activity is an effective way to reduce stress and anxiety.
- Improves mood: Exercise releases endorphins, hormones that make you feel happier.
- Burn calories: Even though it’s short, a 10 minute workout can still help burn calories.
Practical 10 Minute Workout
Here are some examples of workouts that you can do in 10 minutes:
- Warm up (2 minutes):
o Jumping jacks
o Arm circles
o Leg swings
o Dynamic lunges - Core training (3 minutes):
o Plank
o Bicycle crunches
o Russian twists - Strength training (3 minutes):
o Squats
o Push-ups (can be modified with knees touching the floor)
o Lunges - Cool down (2 minutes):
o Light stretching of the muscles used
Additional Tips:
- Consistent: Do this 10 minute workout every day or at least 3-4 times a week.
- Variation: Change up the exercise movements so they don’t get boring and keep your body challenged.
- Take advantage of free time: You can do exercise while waiting for your children to finish studying, during work breaks, or before bed.
- Involve the family: Invite your partner or children to exercise together.
- Look for inspiration: You can find lots of short workout videos on YouTube or exercise apps.
Example of a 10 Minute Workout Routine:
- Monday: Focus on leg exercises (squats, lunges)
- Tuesday: Focus on core exercises (planks, crunches)
- Wednesday: Focus on full body training (circuit training)
- Thursday: Yoga or light pilates
- Friday: Light cardio (jumping jacks, high knees)
- Saturday and Sunday: Rest or light physical activity such as walking or cycling.
Remember, the most important thing is that you move and take time for yourself. Even though it’s only 10 minutes, this short workout can have a significant impact on your health and well-being.
