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| You know you need exercise but don't always have the time to hit the gym. What's a busy mom to do? By altering daily activities such as cooking, cleaning, and playing with the kids, you can add a little fun to your routine while building muscle and energizing your body. |
The Housework Workout
Chores offer a great opportunity to work your muscles. Roll up your sleeves and don't just get your house clean, work up a sweat and get in shape, too.
Clean-Up Push-Ups: Forget the mop and get on your hands and knees with a rag. (If you're really good, use your hands and toes.) As you reach out with one hand to wipe, lower yourself with the other. Wipe, then push up.
Variations: For a real workout, let your toddler play horsie on your back while doing this exercise.
Vacuum Squat-Lunges: Rather than just pushing and pulling the vacuum over your carpet, lunge as you push, squat and hold for a moment. It may take a bit longer to vacuum your rug, but you'll get a great leg workout as you do it!
Variations: Put your baby in a sling or backpack carrier for added weight. You can also do this exercise while mopping—be careful you don't slip on the wet floor. |
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Laundry-Folding Calf-Lifts: As you fold clothes, stand with your feet shoulder-width apart and balance on the balls of your feet. Lift your body up to your toes and back down again while you fold. The exercise will strengthen your calves and help take your mind off the seemingly endless piles of laundry you have yet to fold!
Variations: Carry your baby in a sling or backpack carrier for added weight. And when you're done with the laundry, invite little ones to take a ride in the basket as a bonus exercise!
Dishwashing Thigh Toner: While at the sink, stand up straight and lift your right leg out to the side, then lower it. Do this 10 to 12 times with the right leg, then repeat with the left leg. Try not to lean as you lift. |
Playground Nautilus
Why spend hundred of dollars on expensive exercise equipment when your backyard swingset or local playground has great free workout tools! Try these fun exercises next time you and the kids are outside playing. |
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Swing Lifts: Head out to the backyard swingset or your local park for a set of swing lifts.
This exercise works best with baby swings. Stand in front of your child as she sits in the swing (face to face). Rather than just pushing the swing and letting go, hold on to the swing and push your child as high as you can hold the swing above your head, then keep her there as she giggles wildly. Slowly bring her down to rub noses and then push her back up again.
Variations: The more advanced exercisers can try this free-weight style, without the swing. Hold your little one firmly under the armpits, face to face, then slowly raise her up above your head and bring her back down again for a kiss on the nose. |
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Seesaw Squats/Push-Downs: This exercise is great for your thighs and triceps. With your child on the other end of the seesaw, squat facing the seesaw and place both hands on the front sides of the empty seat, thumbs on top, fingers underneath (much as you'd grip a serving tray). Point your elbows out and then push the seesaw down and up, repeatedly. Keep your knees over your toes and your back straight to prevent back and knee strain.
Variations: If the seesaw is low and you feel confident with your balance, put one foot on the empty seat and push down and up to work your legs. |
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Monkey Bar Chin-Ups: While your child is playing nearby, use the monkey bars to give your arms a good workout.
Variations: Try both overhand and underhand chin-ups for a full workout. If you're an advanced mom looking for a bigger challenge, invite a little one to take a piggyback ride as you pull yourself up and down. |
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Slide Stairmaster: With your kids close by, tackle the slide steps for a good leg workout. Use the bottom two or three steps to walk up and then back down.
Variations: Walk on tiptoes to work your calves, or point your heels down to work the back of your legs. |
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Playground Calf-Lift: Try this exercise on the slide steps or a curb. Stand with your feet shoulder-width apart on the edge of the step or curb, then position your toes on the edge, so your heels hang off. Lift and lower your weight up and down off the balls of your feet as you go from tiptoes to heels down.
Variations: Point your toes in or out to work the inside or outside of your legs while doing this exercise. If you're looking for an added challenge, hold your little one or give a piggyback ride while doing this exercise.
Whether you realize it or not, general rescuing of the over-adventurous little one involves fast reflexes and lots of catching and carrying on your part—all great workouts. |
Your Everyday Routine
Look around your home and environment for workout tools. Here are some examples to get you started: |
Climbing Stairs: Do you live in a split-level or multi-story home? Your children's main play area may be on a different level than where you do much of your housework. As your find yourself rushing up and down stairs to clean or check on your kids, carry laundry, a vacuum cleaner, toys, books, or a child up and down the steps for added weight.
Gardening: If you don't already have a garden, set aside a small space on a deck or in your yard for planting. Lugging bags of soil and potted plants, as well as raking, hoeing, and weeding will get you outside and work muscles you may have forgotten about! Invite your children to help and enjoy family time together while you weed, landscape, or plant. |
Packing and Moving: Moving to a new home is rife with exercise opportunities! Boxes of stuff make great free weights, and walking up and down entryway and interior stairs, lifting, and packing all work both upper- and lower-body muscles.
Playing with the Kids: Chasing runaway toddlers and playing tag in the backyard are fun ways to fitness. Enjoy a run-around at the park or sprint-walk relay races in your driveway. Pace changes like walk-run-walk work your body better than walking or running at a steady pace.
Breastfeeding: Although not really a workout, nursing is a great way to get in shape. On average, a nursing mother burns 500 fat calories a day producing milk for her baby. In fact, that's why women tend to gain around the hips and thighs during pregnancy: fat storage for milk production. |
| You have all the tools you need for your own fitness plan—no gym required! These tips will help you get energized, take your mind off otherwise boring chores, and get you and your kids moving and having fun. |
| Related Content:
Workout Help for Working Moms
Mom to Mom: Fitness and Exercise during Pregnancy
Get Moving! Mom and Baby Fitness |
| About the Author |
| Karina L. Fabian is a mother of four and a freelance writer living in Virginia. She's also authored the anthology Leaps of Faith. | |
