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Email a FriendI love this! I’m trying to get back onto the exercise bandwagon after the birth of my son 9 weeks ago, and have found that I have to be really creative in my fitness mindset and strategies these days. Every day we go for at least one long walk, and usually two - once with DS in his stroller, and once with him in a Moby wrap so I work my body in different ways. Just lifting our 22lb stroller up and down the stairs to our basement flat is an upper-body workout in itself! My son is a moderately high-need baby and insists on being held and in constant motion, so I get both a strength and aerobic workout from dancing him around in my arms all day. And any time he spends on his playmat has become my time to do push-ups (with him on his back under me, so I can kiss his forehead on the ‘down’ movement - he loves it!) and a variety of leg, bum and ab exercises. It’s a huge change from how I used to think about and perform my exercises - before I got pregnant I loved the high of intense aerobic activity like running or distance swimming, and was in constant competition with myself over how much weight I could lift - but I think I’m in a much healthier place with my body, its capabilities and the role of fitness in my life.
8 Ways to Be a Fit Mom
by Kate Wicker in Health on Thursday, July 01, 2010 6:00 AM
I started running when I was 15 and soon became hooked on fitness. In college, I taught aerobics and worked out daily. After graduation, I started long distance running and enjoyed social jogs with friends as well as solo long runs where I had time to think. When I trained for my first marathon, I remember promising myself that for each child I brought into this world, I’d lace up my running shoes and train for another long-distance event.
Of course, I also promised I’d never serve my children processed foods. This morning my kids had Eggos for breakfast. Parenting has a funny way of humbling you.
Needless to say, I haven’t hit the pavement to train for another marathon. In fact, these days the only running I often do is chasing after a bare-bottomed toddler.
While 15-mile weekend runs are a thing of a past (at least for now), I still do aim to break a sweat on a regular basis. Not because I’m looking to be red-carpet ready (since I get invited to so many red carpet events as an at-home mom), but because I want to set a good example for my daughters, be healthy and strong, have the energy for those aforementioned toddler-catching sprints, and show appreciation for this “temple of the Holy Spirit” God has given me.
The latter is important for all of us to remember. If you consider exercise a selfish indulgence, it’s time to reshape your thinking. Working out is a way to give thanks to God. “Making time for exercise is not selfish,” says Peggy Bowes, author of The Rosary Workout. “God has given you the gift of a physical body, and He expects you to take care of it. A lack of exercise can lead to weight gain and diminished energy, which affects your ability to care for your family. Regular exercise, however, gives you more energy so you can better meet the demands of daily life as a mom.”
The good news is you don’t have to quit your job or slack off on your domestic duties to get in shape. Here we share realistic tips on how to make fitness a regular part of your life.
Don’t start training for that marathon—yet.
“Start out gradually. Too often new exercisers decide that if they’re going to start working out, then they’re going to go all out. This is not a good idea as it leads to soreness, possible injury, and a sense of being overwhelmed. Don’t sign up for some sort of boot camp or an hour-long aerobics class,” says Bowes. “Set yourself up for success with an exercise program that is realistic and achievable, given your personal time schedule and physical limitations. Simple walking is the best choice for beginners, and a good start is to commit to just ten minutes of exercise, three days a week. After building a habit of regular exercise, then it’s time to branch out and try an aerobics class or a new sport.”
Make fitness a family affair.
Several times a week the girls, my husband, and I host a living room dancing party. Not only do we bust some pretty cool moves, but we get our heart rates up, too. Next time you’re looking to spend time together as a family, consider doing something active. Go on a hike. Ride bikes or just play a simple game of tag.
Even better, make family fitness time a part of your daily routine. “The kids and I go out every day from around 4:30 to 6:00 p.m. and just play. We roller blade. We play volleyball. We jump rope and play hopscotch. We make up all sorts of games,” says Christina Ortiz, a mom of four. “We play until Daddy comes home which forces him to join in the games. It’s awesome.”
Another way Ortiz sneaks in exercise is by praying a family rosary while strolling around the neighborhood. “I do a walking rosary with the kids. They love it. I wear my baby in my wrap, and it adds effort to my walk and we get our morning rosary done,” she says.
Revaluate how you spend your “me” time.
“Look over your schedule and try to find 15 to 20 minutes to devote to exercise,” says Bowes. “Do you really need to watch that TV show, or can you trade it for short walk? While the kids are at soccer practice, you can walk laps around the field. Be creative, but find that chunk of time and make it a priority. Set a watch, an alarm, or your phone to remind you that it’s time to exercise, and get to it right away. Moms who get up a little early to exercise are more likely to keep it up as the workout is done, out of the way, and checked off the list. Go to bed a little earlier and get off the computer. Your me time is better spent breaking a little sweat. You’ll likely find it clears your head and gives you renewed vigor to get back to work.”
Mix things up.
Elaine Schienvar is a fitness devotee not only because she feels it helps her to be a better wife and mom, but because it gives her a better appreciation for her body. “Maybe I like a little pain or maybe I just like knowing that my body is being used for good,” the mom of five girls says.
She also sees exercise as a way to decompress. “Sometimes it is an escape from stress, but even if I am feeling even keeled, it just gives me those extra endorphins to relax.”
Despite her love for working out, Schienvar is not immune to fitness fatigue and recommends keeping your workouts interesting to avoid falling into a workout rut. “If one form of exercise is starting to bore you, don’t be afraid to mix it up and try something different,” she say. “For the past 20 years I have been mixing up my exercise routine with aerobics, Pilates, light weights, and more recently running.”
And don’t be too quick to judge a new workout. Schienvar despised running as a child, but it has quickly become her favorite form of exercise. It’s also given her a sense of accomplishment. “Just a few weeks ago I ran a four-mile fun run at my church and won for my age group. I won’t lie - that was pretty exciting. I’m feeling compelled to sign up for something just a little bigger.” Schienvar uses Nike+ to track her progress.
Squeeze in mini workouts in your day.
Here’s good news for busy moms: Research shows that doing several short bursts of exercise is just as effective at burning fat as sweating your way through one longer workout. Do three 10-minute cardio sessions a few times a week for a fitness boost. Or, turn your body into a calorie-burning machine with interval training. Not sure how to get started? It’s simple. Try jogging or jump roping for five minutes followed by five minutes of strength training and then another five of crunches. Viola! There’s your workout for the day.
Pump iron.
When women think of exercise, they often immediately turn to cardio workouts. While pumping up your heart is important, pumping up your muscles is, too. Lifting weights not only helps build strong bones and may ward off osteoporosis, but incorporating strength training moves into your routine revs up your metabolism and helps you blast more fat since muscles burn calories more efficiently than fat does.
Buy a cheap set of dumbbells and start lifting weights. Find sample dumbbell moves here. Or if you don’t want to splurge on dumbbells, use your own body weight to help you build lean, strong muscles. Before going to bed each night, perform a few sets of push-ups, crunches, and tricep dips .
Buddy up.
“Some people do well with finding a partner,” says Schienvar. “Years ago, I knew a mom who encouraged me to wake myself up at 5 a.m. so that I could meet her at the gym. I do not like any hour that begins with 5 - be it morning or late afternoon (the crazy time of my day). This mom did get me out the door because I didn’t want to let her down. As a result, we both got our exercise in early.”
Give yourself a break.
Don’t beat yourself up if you fall off the exercise bandwagon. “If life really does get busy and squeezing exercise in gets to be too tough, don’t sweat it,” says Schienvar. “There are times in the year when I’m just so busy and so tired. Extra hours in the day would be nice, but it isn’t going to happen. I try not to let the dry period get me down. I know that I will get right back into exercising when I can.”
—Kate Wicker balances motherhood and fitness at home in Georgia. Find her online at KateWicker.com.
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Even though we don’t live near each other, I and 3 girlfriends all signed up for a 10 mile race in October. We’re encouraging each other via email, phone calls and a group blog to get out and run. Although 2 of us have done the distance before, the other 2 are complete novices. It’s quite a distance, but the point is to finish it, not to set any records. It’s a huge motivation to know we have a deadline and a team counting on us to be there for each other.
Myself and 3 friends go out running 3x week for about 3 miles we pray the rosary,devine mercy chaplet and recently added the stations of the cross, we started out slow now I can not wait to go out with my friends and Christ as a benefit compainion
Great encouragement! I want to throw out a caveat for young mothers or mothers of young children- you absolutely must get adequate sleep in order to ‘train’- by train, I mean get back in shape, and stay in shape. If you are not getting 5 or more hours of sleep in a stretch at a time, you will not be able to add a workout into your daily regimen with much success. So first things first, get the schedules in synch and then get out in the fresh air and sunshine and go sweat!
I may very well be a temple of the Holy Spirit, but I’m sorry - that is not my motivation for eating well and exercising. I want to LOOK GOOD, period. And I think that’s ok to admit! Fear not: I am not so vain as to neglect my family or my soul to reach my goals, but while I think God would be happy with a few brisk walks a week, that won’t get me into my skinny jeans! : )
Here’s a tip I’d like to share - something that has worked for me! My sister, my friend, and I signed up for a 5K (3.1 miles) race 3 months in the future. Then we started the couch-to-5K program. It’s a great program designed to ease you into running, slowly increasing your stamina and endurance, 3 days a week for 9 weeks. Like Michelle (above), we all live in different cities, but we encourage each other through emails and Facebook. Each of us would have quit if we had been doing this on our own, but because we’re accountable to each other, we’ve kept going. The race is in 2 weeks and I think we’re all just about ready!
If you’re interested, just google c25k and you can find all kinds of information about it. I recommend finding a podcast you can listen to while running because it’s easier than watching the clock while running.
Thanks so much for including me in this article ... I love talking about one of my passions in life. Hopefully some moms out there will be encouraged!
Great article! And I love that it features Elaine - she is a beautiful Catholic mom with an active family - a great example for us.
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