Healthy moms are the super moms. They set their priorities like they are skilled to do it. We respect their patience and appreciate their energy. By the way, we are here to give you a gentle reminder about your health. Include exercising to your daily routine for your health and well being though you are busy working mother.
As we ask you to add exercise to your routine, you needn’t advance for a high intensity workout. Handling kids is no less than a workout. But you need some “me time” even being a working mom. Stretch your body and do some movements for your tired muscles to relax.
You can practice the simple exercises at your home while having your little one beside. Inculcate the exercising habit to your kid while you are doing it. It is simply fun to be a mom but its enjoyable to be a healthy mom. Up on that you are working and handling several tasks. That is when you need to focus on your health. Here are some of the exercises specially chosen for working moms. Do practice them to cope up your strength and positive energy.
Exercises For Working Moms
1.Swiss ball Exercise
As you are working mother, you must let your body relax. The tired muscles release from the tension. It is a good stretching exercise for all the busy moms. It is fun to do such simple exercises. Try including this kind of exercises along with a healthy diet being a working mom.
Steps to do
- Lay your back on the ball. Make sure your torso covers the ball.
- Gently try to touch the floor with your palms and toes as well.
- Try to look down towards the floor and bring your left foot and arm together.
- Hold the position for 2 seconds and come back to starting position.
- Now switch the side with same steps.
- Practice 20 reps to complete a set.
2.Curl ups
The exercise creates a fine stretch to your spine. It helps in relieving the back pain and improves the body endurance for exercising. You can also improve the stability with this uncomplicated exercise. It is a doable exercise on daily basis for the working moms.
Steps to do
- Lie down on your back with your hands on sides.
- Raise your torso off the floor till in between your knees.
- Slowly try to reach your knees and hold it for 2 seconds.
- Immediately come back to the starting position.
- Relax and repeat the steps for 2-3 times.
- Keep increasing the holding duration by 4-5 seconds.
3.Diaphragmatic Breathing
Every working mom needs to burst the mental stress. This simple exercise can give you relief from stress and fatigue. The main purpose of this exercise is to reduce the effects of cortisol, the stress hormone.
You can practice it in the morning or evening for a a peaceful mind. It greatly helps in lowering the heart rate and maintains normal blood pressure.
Steps to do
- Spread a yoga mat and lay down on it.
- Let your body relax from toe to head by taking off all the tension.
- Place a hand on your chest and another hand on your stomach.
- Inhale deeply through your nose.
- Your tummy will expand but chest must be unchanged.
- Hold the pose and breathe in for 3 seconds
- Now exhale by still placing one hand on chest and other hand on your tummy.
- Relax from the pose and breathe normally.
- Repeat it until your mind becomes calms and body feels relaxed.
4.Shoulder lifts
Soon after you can master the head lifts exercise, you can start practicing shoulder lifts. It strengthens your shoulders and cures the soreness. It is a minor variation of head lifts where you lift your shoulders. This targets the back muscles simultaneously working on shoulders.
Working mother don’t need high impact workout. It is enough to practice easy exercises with stretches and gentle movements. This is one of the exercises that beginners can practice at home.
Steps to do
- Lay down on your back placing your hands by sides.
- Inhale while you relax your belly.
- Exhale and lift your head, shoulders from the floor.
- Let your arms and hands go towards your knees.
- Inhale while your lower your head and shoulder on the floor.
- Repeat these movements for a minute.
- Then switch to next exercise.
5.Side plank leg lifts
As you are working mom, you strain the muscles with your constant busyness. It is an advanced exercise of basic plank. Side plank leg lift is recommended for new moms too but only after 8 weeks of postpartum.
You can get treat shoulder tightness with this exercise. It also targets your gluteus muscles. It is an outstanding exercise for body toning and physical fitness. It increases your core strength and encourages you to take more powerful challenges.
Steps to do
- Spread a yoga mat and come on to your fours.
- Turn towards your right placing your forearm and elbow on the floor.
- You can stretch your right hand and place your palm on the floor for convenience.
- Join your legs for a strong support.
- Place your left hand on the hip for a stable balance.
- Hold the side plank position.
- Slowly lift your upper leg and lay it down immediately.
- Repeat it for 2-3 times to complete a set.
6.Head lifts
Head lifts is another easy to practice exercise for working mothers. It is just to lift your head along with the breathing patterns to relax your mind. Additionally, it helps in increasing the body flexibility and balance.
While you are engaged in managing your daily routine, you don’t realize that it is tiring your muscles. Make sure you add this exercise to 30 minutes morning workout.
- Lay down on your back while placing your hands by sides.
- Press your lower back into the floor.
- Bend your knees and feet still on the floor.
- Relax your stomach and inhale.
- Now exhale and lift your head, neck and look towards your knees for 5 seconds.
- Immediately lower your head and neck by inhaling.
- Relax and repeat the steps for 2-3 times.
7.Cat cow in tabletop
You hold lot of physical tension while managing chores at home and tasks at work place. The cat cow exercise is apt for working moms. It aids in taking off the physical tension. It recharges your body to manage your daily challenges.
Cat cow pose is also known to treat back pain and strengthen core. It is an exercise to enhance mobility of spine. Sitting still can lead to poor blood circulation. Hence, practice this pose to improve blood circulation.
Steps to do
- Come on to your fours on the floor.
- Straighten your spine and back. Look down towards the floor.
- Take a deep breathe and exhale by raising your spine up.
- At this step, your head and tailbone will come together for cat pose.
- Hold this pose for 2 seconds.
- Inhale and arch your back with by raising your head up.
- Relax out your belly towards the floor to get into the cow pose.
- Now hold the pose for 2 seconds and relax.
- Repeat the steps until 1 minute.
8.Kneeling pelvic tilt
You may want to tone your tummy with a low intensity exercise as a working mom. It is a multi targeting exercise as it builds abs strength. It is a best exercises for working moms who are suffering with back pain. Practice it on everyday basis to relive from back pain.
Steps to do
- Start with your fours on the floor.
- Balance your body on toes and palms on the floor.
- Straighten your back and don’t arch.
- Inhale and pull your buttocks upwards while pressing the palms into the floor.
- Tilt your pelvis muscles and rotate your pubic bone by raising it up.
- Hold the pose for 2-3 seconds and then relax.
- Repeat it for 1-2 times to complete a set.
Other Simpler Exercises for Working Moms
1.Go for a brisk walk
Go for a morning walk to gain some vitamin D. As you want to relax from the casual work stress, you can go for a brisk walk. Regular exercising can increase the feel good endorphins (R) that keep you away from stress and anxiety. And walking is the simplest exercise that you can go for. You can even for a 5 minutes brisk walk in middle of the work.
2.Opt staircase
As you walk up the stairs, you are applying that slight pressure on glutes and calves. This will help strength the leg muscles and tone them at the same time. It stimulates the blood flow in legs which benefits heart health.
3.Take a swim
If you have a kid above 5 years old, then you can make it a fun exercise with a dip in water.
Take your kid along with you for swimming. Guide your kid and swim for a few minutes.
A few minutes of swimming regularly can improves cardiovascular strength. You can maintain healthy weight being a fit working mom.
4.Stretch a little
Try to stretch at your work place in between the work. Stretch out your legs, expand your shoulders. Do head rotation which helps you retain the alertness and increases your focus on work.
5.Cook and bake
Households are the best exercises for working moms. If you are managing to cook and bake at home then it is equal to a low intensity workout. While cooking, you involve most of your muscles for mixing, chopping the ingredients. It is benefit from traditional way of cooking.
The Bottom Line: Most of the exercises for working mom fit into daily 30 minute workout. Each exercise take less than 5 minutes. The simple stretches and movements along with breathing patterns are to relieve from both mental and physical stress. It rejuvenates your mind and body. And helps kick starting your day with good energy. An exercise routine is said to promote better sleep and appetite.
Every active mom raises a super kid. Take it as a fitness advice and work on your overall health to keep your kids happy. Make your health a priority for effective parenting.
