You hold down a challenging career. You homeschool your kiddos. You serve as PTA secretary and take a graduate class at night — when can you find time to work out?
If you are a busy parent, you don’t need anyone to tell you how challenging it is to squeeze in fitness.
The nine tips below can help moms get a workout anywhere, a few minutes at a time.
1. Identify Found Time
The first step to getting your busy body in better shape is to don your thinking cap. You need to identify the time you do have available – there is time, make the time for it.
Do you get a 15-minute break in the morning and afternoon at work? If so, why not use that time to go for a stroll instead of scrolling social media? If it’s too rainy or cold to head outside, you can climb up and down the office stairs to blast your quads and hamstrings.
2. Make the Playground Your Gym
Do you take your kids to the park every chance you get? If so, you’re doing your children a world of good. Little bodies need physical exercise to develop strong muscles and bone density.
Why not double-down by making this your workout time as well? You can customize outdoor fitness routines by making them as intensive or gentle as you like. The monkey bars are ideal for doing pullups, and your facility may even feature a running track.
3. Or Play With Your Kids
Who said you had to don your leggings and sports bra and make like Jane Fonda on the playground? You can also get a moderate workout by playing with your children.
While social distancing remains wise as the SARS-CoV-2 virus spreads rapidly through contact, races make a fun way to bring a spirit of safe competition to play. See if you can outrun your 12-year-old — it may test both your limits. Even “Red Light Green Light” gets you up and moving.
4. Do Calf Raises in Line
Does the line at the grocer’s stretch on longer than Rapunzel’s hair? Why not use the time to squeeze in a workout — pun lightly intended.
As you wait your turn, squeeze your fanny cheeks to work your glute muscles. Try balancing on one leg to engage your core, or do a set of calf raises while using your cart’s handle for balance. You get bonus points for performing the move in “look, Ma, no hands,” style.
5. Walk or Bike to School
If your kids returned to a traditional school, you probably gave thanks for the temporary silence. However, you don’t have to idle in the parent-pickup line if you walk or bike to collect your littles. Think of all the carbon emissions you’ll save — the planet will thank you.
Even if you don’t trust your kids to cross the street solo yet, they’ll be safer if you accompany them. You’ll both benefit from the fresh air and movement.
6. Sit on an Exercise Ball
Does your office chair leave your back screaming by day’s end? Why not consider replacing it with an exercise ball?
Those with low-back pain will love the ability to lean back and stretch their lumbar vertebrae as frequently as needed. You can add to your daily calorie-burn quotient while you work, too. Bouncing gently engages your hamstrings, quadriceps, glutes, and core, plus you can sneak in a few hack squats by rolling forward as you bend your knees, then return to seated.
7. Buy a Variable-Height Desk
Another way to get more movement on the job is to invest in a variable-height desk. These models let you segue from seated to standing by adjusting a few knobs.
What if you don’t have the budget for a commercial model right now? Have no fear — you can stack hardcover books or use a milk crate to elevate your monitor and achieve the desired effect.
8. Invest in an App
When it comes to nearly any human need, including the one to work out, there’s an app for that. You can find multiple free versions to try, although many offer in-app purchases to unlock exclusive content.
Apps such as DailyBurn feature workouts in various lengths, including some as short as five minutes. You can squeeze in an upper-body weight jam while you wait for your spaghetti noodles to boil. Some versions specialize in a particular style, such as cardio dance, while others let you try anything from HIIT to yoga.
9. Buy Some Bands or Light Weights
What’s under your couch beside a million Matchbox cars or doll wardrobes? Hopefully, a pair of light hand weights or resistance bands. If not, please add these inexpensive items to your home asap.
You can then sneak in your toning work while you watch TV. If you subscribe to cable, you can use commercial breaks to do a set or two of biceps curls. If you tend to stream, sneak in a workout while your partner or kiddos make the next movie selection.
Related Article: Best Cardio Machines for Home Workout
Moms, Take These 9 Tips to Get a Workout Anywhere
When you’re a busy mom, it’s challenging to squeeze fitness into your life. Please use the nine tips above to get a workout anywhere.