Getting Back in Shape is as Easy as a 10-Step Everyday Workout
by Amy Fallavena
Had a Baby? Getting Back in Shape Is as Easy as a 10-Step Everyday Workout!
Now that you're a mom, there's no time for that dedicated workout at the club - or even at home! But no one said you can't turn everyday activities into a fitness program that will get you into shape one, two, three! Let me teach you how to "fit" fitness into your life!
1. WALK - Yes, it's true. Walking is exercise and you can "kick it up a notch" if you push a stroller or put your baby in that front-pack carrier. Whenever possible, walk! Park your car as far away from the store as possible, for example, so that you take full advantage of the exercise that walking affords.
2. TAKE THE STAIRS - The more you carry your baby up your stairs at home while maintaining good posture, the better the workout. It's like a step machine, times two, when you're carrying the weight of a child!
3. USE YOUR KITCHEN - Feed the baby - and use the kitchen counter or table to sneak in some push-ups. Keep your hands wide and place on the edge of the counter or table top. Lead with your chest and slowly lower and raise your body with your arms, keeping your spine aligned. Get two push-ups in between each spoonful to baby, or if they're feeding themselves, shoot for two to three sets of eight to 10 push-ups during mealtimes.
4. MAKE POSTURE A PRIORITY - Posture is an essential part of getting and keeping fit. Unfortunately, motherhood challenges good posture so I advise you follow these tips: - When feeding/nursing baby, lift the baby to you using pillows or nursing pillows. Don?t lean in to the baby. - When pushing your stroller (especially uphill), stand tall and keep elbows bent, with the stroller close to you. Keep your chest lifted and wrists in a neutral position. - When picking up baby: squat down, place the child in your arms, and hold close to your body before standing. To properly hold a baby, hold the child in the center of your body (using a wrap, or sling, or carrier, if needed). Do not hold the baby on the hip.
5. PARTICIPATE WITH YOUR KIDS - Do your kids play soccer, take ballet, or play softball? If yes, ask if you can walk the field or even better, participate with your kids rather than watching from the sidelines. Hold practice sessions at home! Your kids will love the quality time they spend with you and you'll be exercising to boot. At home, play games with your children. What about a rousing game of "Tag" or "Follow the Leader"? Kids love these favorites while you'll benefit from the cardio workout.
6. PICK UP THOSE TOYS! - Of course we want our kids to tow the line, but picking up their toys can make for a great workout! Here's the proper way: Stand in front of the toy and bend down, lowering your bottom. Keep back and "abs" tight, then squat down, squeeze, get up and repeat!
7. MAINTAIN THE YARD - There's nothing more frustrating than leaves that blow off trees onto your just-raked lawn, or snowstorms that clog your newly ploughed driveway. But look beneath the obvious! Those leaves and that snowstorm are telling you something. Get outside and get active! And there couldn't be a better fitness routine. Gardening, raking, and shoveling snow are great cardio workouts. They build strength - and besides, toddlers love to join in (or get hopping when baby is napping).
8. TIGHTEN THAT TUMMY - No matter where you are or what you're doing, tighten your tummy. You can work your "ab" muscles when you drive, when you walk, or when you pick up toys. The best way is to contract your abdominal wall without holding your breath. Just imagine that you're trying to get into a tight pair of jeans - and if you relax those tummy muscles, the zipper will break wide open!
9. INVISIBLE SHAPE-UP - Don't forget your "Kegels", exercises developed by obstetrician and gynecologist, Arnold Kegel, which are designed to strengthen the walls of your vagina. It's critical, after childbirth, to build up and tone the muscles stretched in the pelvic region during pregnancy and childbirth - and no one will ever suspect that you're doing your Kegels. Do them in the grocery store, at a stoplight, or while vacuuming the floor. To begin: Identify your PC (pubococcygeal) muscles by trying to stop the flow of urine midstream. Once identified, do the following two exercises: a) tighten the PC muscles, hold for three seconds, release and repeat; b) tighten and release the PC muscles quickly, pull in and push out, repeat.
10. DO IT YOURSELF! - Wash your car (bet the kids would love to help, or maybe you could coerce them?) or mow the lawn. There are countless chores that we can do ourselves that give us the opportunity for exercise - and think of the money you'll save! (Reward yourself with a facial or massage with your windfall.) Take note: the more you move; the more calories you burn. It's consistency that counts; it's not where you do it, but how often you do it. Be active no matter what you do!
Amy Fallavena is an American Council on Exercise, certified pre- and post-natal fitness instructor. She manages "Stroller Strides", a comprehensive exercise program in the Baltimore area that utilizes strollers to attain fitness. The program gets new moms in shape, without leaving baby behind. Classes provide a full-body, strength-training program along with a cardio workout. It's appropriate for all fitness levels and is taught by certified fitness instructors. For information: www.strollerstrides.net/baltimore E-mail: amyf@strollerstrides.net Or call: 800-829-0416.
