Coming up with an exercise routine and sticking to it can be challenging enough on its own, but it becomes near impossible when you’re a stay-at-home mom. No matter how much and how well you plan, pretty much anything else that is related to your kids can flush your plans down the drain. However, as difficult as it sounds, exercising is possible, and here are six smart tips that might help you.
Get up early
There’s nothing you need to do at 5:30 a.m., so consider working out before your day actually begins. You’d be done before everybody else even wakes up, and exercising can wake you up better than any coffee. Of course, this also means that you’d probably need to go to bed a bit earlier than usual if you want to get enough sleep.
Use every opportunity
When you have a busy schedule, you have to get a bit creative. So, use every opportunity you can to train a bit. For example, get on the treadmill while your kids are watching TV, meal prep your healthy food or snack options while they are playing, or do some HIIT exercises while they are eating. Even if you can’t find time for exercising, it doesn’t mean you can’t still be active. Do an extra lap on the stairs when doing chores, walk to work when the weather is nice, and do some simple exercising like squats whenever you can. When it comes to staying fit, everything counts.
Involve your friends and family
If you want to work out regularly, you have to make time for it. One of the best ways to make time is to find somebody to take care of your kids while you get your daily dose of training. For example, your partner could take them to the park once or twice a week, your parents could take care of them a few times, and even your neighbor could be helpful if they like or have kids. Of course, not everybody has this kind of support, but if you do, use it.
Wear your workout clothes
If there is nothing important scheduled for the day, wear your workout clothes. Being in your quality compression clothing can get you in the mood even if you’re just enjoying your day around the house. Moreover, it would make exercising much easier, since you’d always be ready for a few squats. Plus, it would be a constant reminder to work out, even if just for a few minutes.
Include your kids
Including your kids in your workout sessions might seem challenging, but it’s actually quite easy if you turn exercising into a game for them. For example, you can always go for walks and bike rides with them. Also, there are plenty of games that involve some kind of physical activity, from playing with a ball to skipping a rope. Finally, you can always turn your chores into a workout and have your kids help you a bit.
Go easy on yourself
Some days, you’ll manage to find an entire hour for working out, while some other days, you’ll hardly get 30 minutes. And that’s okay. Even if you miss a day, don’t stress about it too much. Accept the time you have, and use it the best way you can. As long as you stay persistent, you will reach your goal sooner or later. And there’s nothing wrong about it being later.
Finding the time to work out while being a stay-at-home mom can be difficult, but it’s still very possible. So, organize your schedule, and use every opportunity you can to exercise a bit. Involve your kids if you can, and let somebody else take them off your hands for a bit so you can train. Finally, go easy on yourself, and have no doubt that the results will show in no time.
Pregnancy is the period of biggest transformation for a female body. Not only will you look different, but you won’t feel the same either. Therefore, the postpartum period requires serious adjustments, and after the recovery period is over you can start thinking about going back to your regular workout routine. You’ll probably want to lose those extra pounds you’ve gained during pregnancy as soon as possible, and with a few helpful tips, you won’t have any trouble doing it.
Don’t rush it
The first thing you should keep in mind is the fact that you should only consider going back to your workout session after you stop bleeding. Six weeks is the approximate time a woman should wait before she starts working out if she had a cesarean section. Pushing yourself too hard will do more damage than good, and you’ll only prolong the time that you’d otherwise need to get back in shape. However, know that a light walk is also a form of exercise that can benefit your health, and ease you back into working out. Therefore, use the stroller as a workout buddy, and walk with your baby around the park or the neighborhood to warm up for further exercises.
Pay attention to bleeding
When your body is ready to hit the gym, don’t expect to feel the way you did before you got pregnant. Your stamina won’t be as good as it used to be, your muscles will be slightly out of shape, and the overall fatigue and achy body will make you feel like you’ve never exercised a day in your life. A hyperlink postpartum body is an entirely different story from the one that never gave birth, so it’s essential that you listen to it and look for any signs of strain. If the bleeding starts again, postpone the workout and let your body heal completely.
Strengthen the pelvic floor muscles
Pilates, crunches and ab exercises seem like the type of activity you’d want to go for right away, but it’s important to check if your pelvic floor muscles are firm enough, first. To make sure your pelvic floor isn’t weak, do a Kegel routine every day, even while you’re pregnant, so you can heal and recover fast after delivery. It’ll keep the muscles strong, and prevent urinary incontinence.
Warm-up is vital
During pregnancy, your body will produce the hormone relaxin, which softens the ligaments and joints making them more prone to injuries. Therefore, it’s essential that, after you’ve done some walking, you warm up properly for further exercises. Invest in high-quality gym clothes that will allow you to move freely and feel comfortable while stretching. Also, don’t forget to dedicate some time to post-workout stretching and prevent the soreness in your arms, legs, and spine.
Be selective with exercises
Your body won’t be able to endure a lot of strain after the delivery, so you should choose your workout routine wisely. Avoid hot yoga and heavy lifting in the first six months, but instead, engage in post-natal exercises. Consider low impact cardio training, water aerobics, and swimming. However, engage in water activities only after your bleeding has completely stopped, and your doctor has approved that type of activity.
Getting your body to its previous shape after you’ve given birth will take some, so don’t rush it. While you may be eager to break the sweat and get rid of the pounds you’ve gained during pregnancy, working out isn’t the only thing that will help you lose weight; breastfeeding, for example, burns around 330 calories, so if you eat well and hydrate a lot while you breastfeed, you’ll be doing both the baby and yourself a favour. Not only will your little one be eating healthy, but you’ll have fewer pounds to lose once you hit the gym.
Fidgety children are usually more energetic and creative. Sometimes, hyperactivity disorders such as ADHD can also lead to fidgeting. Accordingto pediatricoccupational therapists, fidgety children tend to experiencelow self-esteem and have a negative self-image.
Moreover, fidgeting excessively can make you look nervous and rude in professional and social life. At worse, it can have unwanted side effects, such as if you constantly click a pen during an interview, the interviewer would perceive this activity as lack of confidence.
Constant fidgeting also portrays you as being absent-minded, even if you are entirely focused on thesubject or topic.
What is the Need to Fidget?
The constant urge to move leads to fidgeting. What is this urge? Let us explain!
Many people adopt different kinds of fidgeting habits such as nail biting,shakinga leg, revolving chairs and pulling on hair. Initially, these fidgeting habits can distract you from being nervous, confused or lacking confidence. Gradually, your body adapts to the positive effect of fidgeting, ultimately leading to an unwanted and unintentional habit of fidgeting.
Most often, the craving is so strong that you cannot resist it. The only way to get rid of the habit of fidgeting is to divert your focustowards another habit which you can quit easily. The concept of fidget spinners and toysis based on this theory.
The following are six essential tricks to stop you from fidgeting constantly.
We know it is easier said than done, but you need to relaxand calm your nerves. Yoga and meditation are effective exercises for increasing balance and coordination in your body. Meditation increases your positive energy and makes you more productive and creative. It increases your self-control and boosts the production of‘happy’hormones – oxytocin and serotonin.
Regular practice of yoga and meditation will bring positive results in your body. Meanwhile, seek assistance from yogic breathing exercises. Known as Pranayama exercises, these deep breathing exercisescan relax your nerves and make you more focused instantly.
Any kind of cardio exercises such as running, jogging and swimming improves the coordination of your mind and body. People with hyperactivity problems can invest their energy into productive activities such as healthy sports.
Get a Fidget Cube
Fidget cubes are a small, six-sided tool to distract your mind from being nervous. As mentioned earlier, fidgeting can be controlled by replacing your nervous habit with another distraction and then quitting the distraction. A fidget cube serves this purpose effectively.
On each side of the cube, small tools in different shapes and sizes are attached including an on/off turning button, a joystick, and others. These cubes are small in size so that you can keep them in your pocket, use as a key ring, or keep at the office desk. No matter where you are, you can use a fidget cube to distract yourself from harmful fidgeting habits. You can look here to see 5 of the best fidget cubes available to buy.
Massage your feet with an essential oil, preferably lavender oil. Also, pour a few drops of lavender oil on your hand and gently apply it on your forehead with fingertips before bedtime.
Adopt a warming up routine. This includes a gentle facial massage with a cleanser, 5-minutes of stretching, 5-minutes of deep breathing and 10-minutes of any kind of exercise.
Reduce Refined Sugar and Caffeine Intake
Caffeine, sugar, and alcohol are common stimulants of stress and anxiety. When you become stressed or nervous, you become more addicted to fidgeting and other such nervous habits.You can replace caffeine with herbal tea. Chamomile tea and chrysanthemum tea are effective for managing everyday stress and anxiety.You can replace refined sugar with natural sugars such as organic honey, maple syrup, and fruit sugars.
Alter Your Bedtime Routine
Avoid drinking coffee or alcohol before going to bed. Stop eating anything at least three hours before your bedtime, and do not become involved in any activity that may keep you up for a long time. Practice visualizing exercises right before sleeping. For this, close your eyes and think about everything in your life optimistically. Visualize yourself and people associated with you in a good way.
Engage in a healthy physical activity if you fidget due to hyperactivity. Socialize more, take adequate sleep and learn to take action instead of only making plans. This will help reduce restlessness and stop you from constantly fidgeting.
Every parent wants the best for their child, especially when it comes to their health. But what happens when your child is diagnosed with a health issue? Parents and kids can find it a rough go at first as they learn what this means to them, their daily life, and their future.
If your child has been diagnosed with asthma, it’s normal to feel shocked, sadness, and anger that they now have a health issue they need to deal with. Before getting too caught up in the emotions and stress, here’s a look at the basics of asthma, and what to do if your child has been diagnosed with it.
What is Asthma?
While the diagnosis of asthma may have come as a shock to you, the fact is that’s about seven million children in the United States suffer from it. While any person of any age can develop asthma, it usually begins in childhood. Asthma is described as a chronic lung disease that actually narrows the person’s airways, which can make it hard to breathe.
Typical signs of asthma include a wheezing sound when the person is breathing, a shortness of breath, chest tightness, and coughing. The coughing tends to flare up in the morning and at night in most sufferers.A person can suffer from a severe form of asthma or a mild form, and it can change over the years. While there is no cure for asthma, sometimes it can go away on its own.
What Treatment is Available?
Even though this is no cure for asthma, there are a number of available that act as excellent treatment options. These medications include such popular options as Advair, Atrovent, Brethine, Flovent, and plenty more. Your doctor will work with you to find the best treatment for your child. Treatment will depend on the severity of the asthma, your child’s triggers, their health, and other factors.
What is an Asthma Flare-Up?
Even though asthma is a chronic condition, it does have what is called flare-ups. This means it is worse at certain times. Flare-ups are typically brought on by a trigger which can be something such as illness (a respiratory infection), allergies, exercise, etc. During a flare-up, the symptoms will be much worse, and your child may need to take their medication in order to help open their airways.
During these flare-ups, the inflammation in their lungs gets much worse. Therefore it becomes much harder to get air in. A flare up should be taken seriously and may even require emergency medical attention.
What Can You Do to Help Your Child?
Besides making sure they get their medication when needed, there are some things you can do around the home to lessen the odds of an asthma flare-up. Ideally, you want to eliminate all the triggers in the home. Keeping allergens at bay is a big thing, which means regular dusting, vacuuming, and washing. Get rid of irritants such as perfumes, hair spray, and room sprays. Pets can also act as triggers due to their dander.
While it’s never ideal to have a child diagnosed with a chronic health issue, learning all you can about asthma will certainly help make you and your child feel more comfortable and prepared.
Senior health is important. Sometimes, it’s hard for younger generations to understand all of the complications and challenges that go along with staying fit throughout advanced years. Yet, as children or grandchildren of the seniors in your life, you can help to promote healthy, physical activity. From encouraging low-impact exercises to making physical activity a family affair, these are the best ways to keep your aging loved ones in good physical health.
Get the Family Involved
Physical activity doesn’t always have to feel like exercise. Consider making physical activity a part of your loved one’s daily, or weekly routine. Get the entire family involved. A simple walk around the neighborhood or an afternoon at the park can do the trick. Even a jaunt around the city zoo can be a good way to keep in shape and works as a simultaneous field trip with the family.
Encourage Low-Impact Activities
Healthy joints are imperative to senior health. However, some activities can wreak havoc and cause pain in the joints. There are a variety of low impact senior friendly exercisesthat can keep the seniors in your life fit and healthy.
Swimming is considered a no-impact exercise, as the buoyancy of the water counteracts gravity. This activity is great for socializing in groups and it is a fun way to exercise. Yoga, for those of senior age, is also considered a low-impact exercise and can promote flexibility. Some studios offer senior-friendly yoga classes.
Aerobic exercise, like walking, is great for overall body conditioning and it’s gentle on the back.
Suggest Fitness Trackers
Fitness trackers are great for people of all ages. GreatCall specializes in some of the best fitness trackers for seniors. The Lively Wearable can be worn as a watch or on a lanyard around the neck during daily activities. The tracker monitors step count and offer daily brain challenges to keep the mind sharp. The senior fitness tracker also has built-in urgent response feature that can signal that help is needed. Plus, there is a non-emergency feature, so you can rest assured knowing that you can keep an eye on Mom and Dad during physical activity.
Recommend a Trainer
Getting in shape as a senior can be difficult. If your parent or grandparent is recovering from an injury or has just lost the motivation to keep active on their own, consider recommending a trainer. There are specialists that work with seniors that provide senior-friendly activities, whether it’s flexibility exercises or gentle movements. These trained professionals know just what activities and exercises are best suited to the senior in your life.
Video games aren’t just for the younger generations anymore. Interactive gaming like Wii can keep seniors mentally stimulated and provide a gentle workout, too. The games can be played in the comfort of their own home, all while encouraging play, interaction, and physical fitness. Plus, games can be the bonding connection between younger generations and seniors, making it a family-friendly activity that everyone can partake in.
Aging is inevitable, but it doesn’t have to be something that your loved one dreads. Keep these tips in mind to help promote health and physical activity for a senior in your life.
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Milk, and dairy products that are derived from milk, like yogurt and cheese, are not considered to be healthy food choices for humans. Dairy products are full of saturated fat and cholesterol, and neither of these things is advisable for people to consume. Numerous studies have shown that milk and milk products are some of the biggest contributors of unhealthy, saturated fats in the SAD (Standard American Diet).
These products are also loaded with calories, and this causes a contradiction to the advice from many health experts that people should not be consuming “empty, liquid calories”. Dairy products are also void of essential fatty acids, iron, and vitamin C. The insufficient nutrient benefit that dairy provides has many in the vegan community referring to milk as nothing more than meat in liquid form.
Cancer is a disease that affects Americans of every color, nationality, race, gender and age. It is responsible for almost 25% of all deaths in the United States. However, what if you were told that you could possibly turn the signals off and on in your body that can cause cancer mutations if you simply ate certain foods and avoided others.
Master of Public Health graduates and other health experts have noted several experiments that were conducted on rats, which back up this theory. The experiments concluded that when the rats were fed a diet that contained large amounts of protein, the development of cancer in the rats increased. The carcinogen known as aflatoxin was found in the animal’s body at higher amounts. What was the protein that was added to the rats’ diet? It was casein, a protein that is in milk.
These are similar effects in the human body as well. Milk and cheese have long been theorized to contribute to breast cancer and ovarian cancer development in women. Men have a high percentage of developing prostate cancer when eating a high protein, high dairy diet.
Milk is often promoted as an excellent way to build healthy, strong bones. Women are encouraged to drink even more milk during their childbearing years to ‘offset’ osteoporosis that is generally synonymous with menopause.
Unfortunately, the exact opposite has been proven to be more accurate. Consuming dairy daily is now shown to have little effect on a woman’s bone health. What is even more disconcerting is that dairy has shown to have a negative impact on bone health.
Harvard Study Conclusive
In a study conducted by Harvard University researchers with an MPH degree concluded that bone fractures were more prevalent in women who drank milk and/or ate cheese every day when compared to women who did not consume any dairy products.
A similar study showed inconclusive results on dairy among the younger generations but was shown that when dairy milk consumption continued after the age of 20, there was a higher risk of fractures in the hip area. Several studies confirmed that countries that had a much higher dairy intake had more cases of hip fractures than countries with a lower dairy intake.
As a nation, Americans must reduce the consumption of dairy in their diets. Even though the official guidelines still focus on several servings of dairy daily, it should be limited or ideally eliminated from the diet. Switching to plant milk options is the first step to a healthier life.
Disclosure: Life of a Southern Mom received a form of compensation for the publication of this article. All thoughts and opinions are my own.