Life has changed quite a bit in the last few years and more people are working remotely from their homes. Stopping at the gym on the way home isn’t nearly as easy as it used to be, even if the gym is open. Mom’s and dads who choose to be home find it tougher to get in an organized exercise program. Here are some tips for workouts for stay at home moms and dads and even a few options. You’ll find the whole program online and available for employers to supply to employees or to use if your employer already adopted the program.
Carve out a time for your workout and put it on your schedule.
Having a specific time you workout, making it an appointment, improves your chances that you’ll do it, especially if you’re used to working on a schedule. Make sure your workout clothes are close by and the time coincides with nap time. If you have older children, include them in your workout, following the video provided by FitForward. Connect your phone or computer to the TV so everyone can follow along.
Create a circuit training program if you’re short on time.
Circuit training can cut exercise time, just as a HIIT—high intensity interval training—program can. With circuit training, you move quickly from one exercise to another, with just a short rest in between sets. With HIIT, you go at top intensity for a short time and drop back to a recovery intensity for an equal or longer time. The high intensity and recovery burns more calories and gets faster results in less time.
You don’t need equipment with bodyweight exercises.
Bodyweight exercises, such as push-ups, pull-ups, lunges and squats not only work the muscles, you can work them on different planes and different muscles by modifying them slightly or modifying the form. They’re versatile and don’t require anything more than a space to do them. If you want to use exercises that require weights, you may have makeshift weights in your cupboard, soup cans. Water bottles are handy as weights, too. Just adjust the amount of water in it to modify the weight. One handy aid for getting fit is often found in the children’s toys, a jump rope. You’ll get a cardio workout that also works the whole body.
- If you’re just starting out and don’t feel up to a full workout, walking everyday is an exercise you can do with the whole family that also provides bonding and conversation.
- Studies show that if you’re sitting longer than an hour, you lose many of the benefits of working out. When you’re at the computer, take a five-minute break to exercise, do a household task or just move.
- If you don’t find a full half hour or hour to workout, break up your workout into ten minute sessions and do several throughout the day. Studies show it’s just as effective to do several short workouts compared to a longer one.
- Form is the most important part of any exercise. Good form helps prevent injury and boosts the exercise’s effectiveness. Take it slowly at first and do the exercise in front of a mirror to ensure you have the proper form.
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