As a working mother, balancing the demands of work, family, and maintaining a healthy body can feel like an impossible mission. However, with a little creativity and commitment, you can still maintain your body fitness even though time is very limited.
Why is exercise important for working mothers?
Exercise is not just about maintaining body shape, but also has many benefits for physical and mental health, such as:
- Increase energy: Regular 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.
- Improves sleep quality: Regular exercise can help you sleep better.
- Prevents disease: Exercise can help prevent many chronic diseases such as diabetes, heart disease and obesity.
Quick Workouts That Can Be Done Anywhere
No need to go to the gym or take expensive exercise classes. You can do short exercises at home, the office, or even while waiting for your children at school. Here are some examples of exercises you can try:
- Warm-up: Start with a light warm-up such as jogging in place, jumping jacks, or shoulder and wrist circles.
- Squats: This exercise is very effective for strengthening the muscles of the legs and buttocks.
- Lunges: This exercise is also good for leg muscles and balance.
- Push-ups: This exercise strengthens the chest, shoulder and arm muscles. If it’s too difficult, you can do push-ups against a wall.
- Plank: This exercise involves the whole body and is very good for core strength.
- Crunches: This exercise focuses on the abdominal muscles.
- Yoga or Pilates: Both types of exercise are great for flexibility, strength and relaxation.
Tips for Working Mothers who are Busy with Exercise
- Take advantage of free time: Take 10-15 minutes every day to exercise. You can do it when you wake up, during your lunch break, or before bed.
- Involve the family: Invite your partner or children to exercise together. Apart from being fun, this can also be a quality moment with your family.
- Make a schedule: Plan your exercise schedule and treat it like an important appointment.
- Find a workout buddy: Exercising with friends can make you more motivated and consistent.
- Vary the exercises: To avoid getting bored, try a variety of different types of exercises.
Example of a Short Exercise Routine
- Morning: 10 minutes warm up, 15 minutes yoga or light Pilates.
- Afternoon: 10 minutes walk during lunch break.
- Afternoon: 15 minutes of strength training such as squats, lunges, and push-ups.
- Evening: 10 minutes of stretching before bed.
Remember, the most important thing is to be consistent. Even a short amount of daily exercise will have a significant impact on your health. So, don’t hesitate to start an exercise habit right now!
