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Exercise for Busy WAHMs

By Jennifer Kane, B.S. Exercise Science

Sometimes in life we have to do things we either do not like or necessarily enjoy. For example, we may not enjoy changing a child’s crappy diaper, but we do it for the well-being of our child. Though the rankness may linger, it is reassuring to know that your child has a clean, dry diaper.

The same can be true in taking care of our own well-being. As mothers, we get so involved in the role of caretaker and caretaker/career mom we forget to take care of ourselves. One thing that I never lost sight of before, during, and after pregnancy was staying in shape. Exercise has always been important to me and became even more so when I was pregnant. Not everyone shares this passion, but it is important to know the many benefits to exercise. Simply, it is a very crucial component to a healthy well-being.

Even if we work at home, as parents our lives may have become so fast-paced that many of us do not maintain exercise as a priority. But as moms who play multiple roles, women need to find the time to fit physical activity into their busy schedules. If we are fortunate enough to work at home or be a stay at home mom we probably have the benefit of a more flexible schedule and more opportunities to squeeze out time for ourselves to exercise. If you are the type of person who is not athletically inclined or you just have a negative aversion to exercise, it should be viewed as a vitamin we know we should take.

Some of the many important benefits of exercise:

1) You feel better physically and mentally.

2) It provides us with increased energy.

3) It helps our bodies to rest better at the end of the day.

4) The results may give us a healthier self-image.

5) Exercise reduces stress.

Keep in mind that in order to take care of others in your life you must first take care of yourself. The same can be said for running a business or handling the stresses of a job (even a work at home job) to taking care of the family unit.

Physiological benefits to exercise:

1) A healthier heart.

2) A decrease in stress levels.

3) An increase in good cholesterol while decreasing the bad cholesterol.

4) Decreased body fat.

5) An increase in muscle tone.

6) It helps to increase the amount of calories we burn at rest.

7) It aids in the decreased risk of certain diseases.

Tips on how to incorporate exercise into your life.

• Set realistic goals for yourself. You know what you are capable of.

· Use your work at home job as an opportunity to exercise… take the baby for a walk, play active games with the kids in the yard. You work at home, take advantage of it!

• Decide how many days per week you can realistically fit exercise into your schedule. (3-4 days is generally recommended to reap the benefits of exercise.)

• Decide how long you will be able to engage in a certain activity… (At least 20-30min per session)

• Pick an activity you are most likely to enjoy, but vary what you do to avoid boredom i.e. walking, rollerblading, aerobics.

• Try to perform the activity at the same time each session so it becomes a part of your routine.

• Put aside workout clothes the night before as a reminder but also to help prepare you mentally for your workout session.

· If you work at home but you’re not able to work out in the morning routine, let a trigger, such as your baby falling asleep, to signal that it’s your special time now to exercise.

Ways for WAHMs to Motivate Themselves

• Join a gym or stroller group such as Stroller Fit or Baby Boot Camp. The sight of other people exercising or working out in a group can be very motivating.

• Workout with a buddy such as another mom, a friend, or husband. (Or even your kids! A strenuous game in the yard counts as great exercise!)

• Keep an exercise journal. You can keep track of what exercises you are doing and your progression.

• Imagine how good you will look and feel.

• Become competitive. This one is not for everyone, but it works for me. Strive to be in better shape than ________. (Fill in the blank i.e. hubby)

· Visualize being healthy, active and still alive for the kid’s wedding and the weddings of your grand children.

· View your exercise time as a treat… a good excuse to take a break from your work at home job.

Good Luck and Happy Exercising, mom!

Jennifer Kane is a former NASM Certified Physical Trainer.