Just another Day

Where does the time go? Yesterday was one of those days when you're awaken by the list of things to do for the day...or for that matter... the "to do list" for the week. Actually, it's an everyday occurrence for me. As a single parent of two finding the time for those really important "Self-Care" duties tends to fall off the list by the end of the day.

Found this during my research on health education ..."Everything connected with wealth, happiness and long life depends upon health; and even the great duties of morals and religion are performed more acceptably in a healthy rather than a sickly condition."

I have found through research and personal experience that mothers (especially single mothers) have a harder time of initiating and maintaining a daily routine of exercise and healthy diet. Not excluding fathers, I am sure single fathers have their challenges as well. 

Finding time for physical activity is a benefit for yourself as well as for your children. Just remember the level of physical activity required for each of you is different - How much physical activity do you need to achieve health benefits? -

So.. back to yesterday's events, how did I incorporate physical activity into my busy day? With what I call, life essentials - Hand and Leg weights, Floor Mat, Jump Rope and a Great Support System! ll4now

Taking breaks during parenting and household duties, running errands, school/research coursework, and bible study - I took advantage of the time when the children: 12 yrs old studying school work & 2 yr old watching backyardigans were doing their thing.

For a light exercise routine:
Hammer Curl: 3 sets of 15 reps
Stand straight with your knees slightly bent, feet about hip width apart. Hold dumbells alongside your thighs with palms facing in. Keep your elbows close to you sides as you curl one or both dumbells straight up toward your shoulders. 
Dumbell curl: 3 sets of 15 reps
This time slowly turn your wrists out so your palms face up in the top position.
Overhead dumbell extension: 3 sets of 15 reps
Make sure you have back support, lift weights overhead and lower the weight behind your head keeping your elbows close to your ears and getting a good stretch.

I also included breaks during the day to perform leg exercises (use with or without leg weights) and a few sessions of 5 min jump rope (cardio).

Lunges work most of the muscles in your legs and buttocks with one simple exercise:
Walking Lunges: 3 sets of 20 reps
Stand erect holding a pair of dumbells. Take a long step forward with one leg and lift up on the ball of your back foot. Keep your chest high, shoulders back, abs tight, and bend your knees to drop your hips straight down until your front thigh is parallel to the floor - Do not let your back knee touch the floor and do not let your front knee go past your toes. Press back up through your front leg as you bring your back foot forward, then take another large step forward with the opposite leg. You're exercising a large muscle group, so you will feel it.
Squats: 3 sets of 20 reps
Squats are an excellent choice for firming and shaping the buttocks and upper thighs.
Stand with your feet about shoulder-width apart and arms by your sides. Keep an upright posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly stand up.
Lateral Raises
For the outer thighs: 3 sets of 20 reps
Begin with your weight on your left foot and your right foot pointed out at an angle. Hold on to a chair or wall for balance and slowly raise and lower your right leg out to the side. You do not have to lift your leg high.
For the inner thighs: 3 sets of 20 reps
Stand again with your weight on your left foot. Raise and point your right foot in front of you. Slowly move your right foot and leg across your left leg. If you do not feel stress in your inner thigh, turn your leg so that the inner thigh is facing the ceiling and slowly sweep the leg back and forth across the other.

Here's the point, even with a busy day - physical activity does not have to occur all at once, break them up during the day (remember the level of physical activity for health benefits) - no need to make time for the gym. Busy days can be stressful and tiring, but believe it or not doing these activities helps to release the daily stress and produce more energy - a healthier You!  It doesn't happen over night, so keep with it. Make adjustments for those not so important tasks. And - incorporate these activities in your daily routine so they don't end up falling off the "to do list".