Advice needed!!!
Help!! I am doing such a good job with the food/portion control of my diet but I need help in the exercise part. I wake up aroung 6:45 to get my son ready to go to school and to get my younger son ready to go to the sitters. I get to work at 8:30 and I literaly sit for eight hours. I have a desk job and have to be by my computer. This leaves little room for any exercise durning the day. I try to get upi and walk around at least once an hour but somedays are so busy that is impossible. I don’t get home at night umtil 6:15 or so and by the time my family has dinner and I getr the kids ready for bed and in bed it is 8:30 or so. I soend the next two hours or so doing laundry, dishes ot cleaning up the house. I get to bed around 10:00. In all of the weight loss articles I have read they all say to try to get at least 8 hrs of sleep a night. and truthfuly by 10:00 at night I am beat. So my question is how do other working moms work exercise into their daily routine without giving up sleep or having their house look like a bomb went off???
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Fortunately for me, my husband helps with the ‘bomb’ that goes off in our house on a daily basis. He cooks dinner daily and he does light housework when I leave a list, he also will grocery shop when I ask (huge time saver!) My older daughter is 12 and becoming very helpful, she is so supportive of my weight loss efforts, she gets on the DDR with me and we compete, we take a dance class together one night a week, and she helps with the chores so I can do the Wii fit.
I am blessed.
Good luck as you try to squeeze a workout into your day. They say even if you have to split it up into 3 ~ 10 minute walks… Did you know the calories you burn doing housework count!
Go to internetfitness.com/calculators/calburncalc.htm and enter the household chore activity and the amt. of time.
Good luck!
With such a busy schedule any exercise you can fit in at anytime is worth it. Wow, um, you got me there.
I would say, workout on the weekend. Get your strength conditioning at least once on the weekend. Cardio on both days. Then you can add little sessions in whenever and where ever you can.
Try this on for size… it’s a desk workout I created.. maybe something you can do on lunch break or something…
Tricep dips - 2 sets of 12 reps — Put your back to your desk and your palms on the desk, scoot your legs out at about a 45 degree angle, and bend at your elbows till you’re at about a 90 degree angle on your arms.
Wall or desk push-ups - 2 sets of 12 — This one is your choice. Either stand with your hands shoulder-width apart against one of your ‘hexagon’ walls, or you can use the same spot on your desk you used for your tricep dips. Then just do the push-ups.
Chair crunches - 2 sets of 12 — Sit up straight and tall in your chair, and hold your stomach muscles nice and tight. Using just your stomach muscles, bring your chest down to your knees. Feel free to more then the 2 sets of 12.. Feel the burn!!
Reverse chair crunches - 2 sets of 12 — Sit on your chair with your bottom about 5 or 6 inches from the back of the chair. Put your hands on the arms, extend your legs out I front of you, and pull your knees up to your chest. Make sure you are holding your stomach muscles tight! And don’t forget to breathe!
Leg Extensions - 2 sets of 12 per leg — In your chair, lift one leg off the floor bent and raise it, if it doesn’t come off the floor already. Extend your lower leg out and bring it back in. You need to make sure you concentrate on the quadricep muscle as your doing it. Go slow, don’t rush them. Repeat on opposite leg.
Glute-work - 2 sets of 12 per side — Stand up, you can use a wall or your chair for stability. As you do these, you really want to squeeze your glutes! Extend your leg backwards, trying to keep it straight. You only need to bring your leg back about to a 45 degree angle.
Inner/outer thighs - 2 sets of 12 — Stay in same position as the glute work, only rotate your body a 1/4 turn. To work you inner thighs, take you right leg and lift it past your left leg, reverse for the left leg. To work your outer thigh, raise your right leg out to the right side, again, reverse for the left leg.
Calf Raises - 2 sets of 12 — Stand facing the wall, resting your hands on it just for balance.. Raise yourself up on your toes, and when going back down, don’t go all the way to the floor, stop about 1 inch from the floor and rise again.
Could you walk on your lunchbreak? When I worked sometimes I would get out and walk around the parking lot. If it’s too cold walk up and down the halls of the office. Climb up and down stairs if they’re available.
Try walking in place while you do laundry, dishes etc.
can you fit one of those mini “stair steppers” or mini “bicycles” under your desk, keep your legs moving while you’re sitting there? If not, mayber “march” in place while sitting… at least it’s a little something.
Maybe check into some of the menus where you cook everything up on the weekend and just pop the stuff in the oven, microwave, or crockpot for dinners. I know my crockpot was a lifesaver when I was working 2 jobs and going to school full-time! I used it every weeknight!
Sounds like you have EVERYTHING on your shoulders. I do all the housework in our home & both me & my husband have full time jobs, but my husband has helped me out by cooking dinner while I workout (running/walking) for 30mins-1hr everyday. & then on weekends I do some strength trainging or vigorous activities with the family. Ask your husband to help out a little & give you a break. Make your happy hour, your work out hr. It will release a lot of stress & everyone needs a little time to themselves, no matter how they spend it. Good luck!