Motherhood is a beautiful yet challenging journey from the start, and the COVID-19 pandemic has undoubtedly created additional problematic avenues. After schools were released due to an increase in the viral spread, many already busy moms found themselves adding homeschool to their already full to-do list. During stressful and unprecedented times as a parent, daily fitness often seems far from priority or even infeasible. However, fitting in regular cardio is easier than it sounds.
Larry Greenfield, a New York-based health and fitness instructor, has proactive solutions for any mother struggling to stay in shape. Small workouts throughout the day can add up and be very useful for maintaining physical fitness. Greenfield advocates for finding ways to allow fitness to work with any schedule and shares seven unexpected ways occupied moms can squeeze cardio into their day.
1. Stand, Walk and Talk
Sounds simple enough, right? Well, it is. Fifteen minutes of walking will burn about 66 calories compared to fifteen minutes of sitting burning only 28 calories. Strive to stay standing and walking while talking on the phone to activate cardio.
2. Drink Water
Carry a full water bottle with you during the day to stay hydrated. Drinking water has its health benefits such as clearing skin and flushing bodily waste, and it also initiates more physical activity due to frequent bathroom visits.
3. Pre-Shower Cardio Blast
Before every shower, consider doing a pre-shower 60-90 second cardio blast. Pair 60 seconds of planking with 30 seconds of crunches or 30 seconds of push-ups immediately followed by 30 seconds of squats and then 30 seconds of stationary lunges.
4. Park Far Away
Endeavoring to claim the closest parking spot to the grocery store in the parking lot is overrated. Put calories to use and get a few extra steps in by parking in the back of the lot. Walking from a distant spot is an effective way to exercise and practice social distancing at the same time.
5. Opt for Stairs Only
Take the stairs! Mothers living in apartments can choose the stairs over the elevator for daily cardio. Execute incline lunges by taking two or more stairs at a time or burn more calories overall by taking one stair at a time.
6. Integrate Fitness and Family
Bond and share time with loved ones while getting fit. Bring the family together with physical fun activities that get everyone’s blood pumping, such as a dance party or push-up competition.
Involve family in personal workouts, too. Put a child on your shoulders for extra weight during squats or on your back for more resistance with push-ups.
When the time in the day doesn’t allow for a brief workout, try multi-tasking. Wash the dishes or fold laundry while doing calf raises. Hold a plank while waiting on the microwave. Consider jumping jacks when watching the news or even monitoring children. Your kids might also join in with you for fun.
About Larry Greenfield
Larry Greenfield is a certified fitness coach from New York, NY, who specializes in helping men and women over 40 get into the best shape of their life. Through years of experience, he’s discovered that personalizing his approach to fit each client’s needs and aiming for long-term results is the best path to improve his clients’ lifestyle. When he is not working, Larry enjoys fitness, art, traveling, and outdoor activities with his family.