3 Ways to Sneak in a Workout - At Home!

According to the Mayo Clinic, adults should get a minimum of two and a half hours of exercise a week. That works out to half an hour a day with weekends off. Yet many people still miss that mark because finding half an hour of uninterrupted time to work out isn't always possible. While uninterrupted exercise is a luxury, exercise of some form is a necessity.
The house isn't just a place to relax, it's also a surprisingly effective gym. Sneaking in those thirty minutes is easy when those minutes are split up throughout the day. Here are the top three ways to fit in a workout at home even if you don't have an official home workout routine.

1. Lift "Weights" Around the House

Muscle is more metabolically active than fat. That means that building muscle helps keep weight in check. Don't have time or money for a full set of free weights? Household items double nicely as weights. Many common kitchen products like cans, bags of flour, and bottles are already labeled by weight, making them a good place to start for beginning lifters. A gallon of water weighs 8.3 pounds and comes equipped with useful handles.

If fitting in a full half hour of weight training is the sticking point, then aim for smaller blocks of time. Lift the laundry detergent as the clothes finish drying or do a full set of reps with that ten-pound sack of potatoes before storing them.

Don't fear bulking up too much from regular lifting; athletes work for their muscular physiques, so lifting around the house will add definition, not big muscles.

2. Walking Counts as Exercise, Too

It's easy to overlook a vigorous walk as a form of exercise, but it is. For a 150-pound person, half an hour of leisurely strolling at 2 miles per hour burns 68 calories; that same walk at a more health-conscious pace of 3.5 miles per hour burns 120 calories.

How to use walking to sneak in a workout at home? Just do more of it at every opportunity. Look for more ways to get off the couch. Even in a small house, those short distances add up. It may seem natural to conserve steps when doing housework, but for better health, start looking for reasons to take more steps. Instead of sorting laundry by room and storing it at one time, deliver it item by item to where it needs to go. Do the same with groceries or toys. If you have neighborhood errands to run, skip driving, walk to where you are going, and save money on car insurance while you are at it (the less miles you drive every year the cheaper your car insurance rates will be).

Even without a treadmill, marching in place can get the heart rate up. Sound too boring? Dancing works even better than walking and is more fun. Never pass up an opportunity to dance; it's good for the mood and the body.

3. The Home Workout in Two-Minute Intervals

Think about things that happen multiple times a day. The list probably contains activities that aren't even considered activities: getting up from a computer chair, bending to pick something up, even visiting the bathroom. Each of these presents an opportunity to sneak in a workout two to five minutes at a time.

Here are some possibilities for adding exercise intervals to frequent tasks around the house:

• When sitting down or standing up from a chair (including the one in the throne room), do a set of ten squats. These squats can easily add up to fifty or sixty a day this way.
• Pick an item off the floor multiple times and it adds up to valuable minutes of exercise.
• Washing up after three meals a day means a nice chunk of time for leg-lifts and calf stretches.
• While waiting for water to boil or dinner to cook, do counter-top push-ups to tone arms and back.

Even the busiest individual can make room for these micro-workouts and start to get in shape, decrease their BMI, and feel better. Feeling too tired to contemplate leg-lifts while rinsing dishes? Start with just a few; exercise will actually boost energy as the body gets used to it. Get started today!


Author Bio
Linda is a freelance writer and mother to 4 kids (and a dog...and at times a husband). She contributes for a number of different websites including an online personal trainer website and a website with hundreds of weight loss tips. When she is not writing or shuttling her kids from one place to another she can be found trying to fit in her own 30 minutes of daily exercise!

Great Workouts You Can Do with Your Kids

Although you would like to embrace Michelle Obama’s mantra of “Let’s Move” to ensure that your kids don’t succumb to the video-game-playing, Facebook-updating, texting-and-tweeting couch-potato trend that seems to define their generation, you don’t exactly think they’ll be on board with the cardio kickboxing and spinning classes you prefer to frequent. In fact, they don’t seem to be interested in sports or outdoor activities at all. So how can you get them to participate in the physical activities they need to stay healthy while still getting in the workout you crave? Although it may be difficult to find a workout that delivers a happy medium for you and your kids, there are plenty of physical pursuits that will let you get the exercise you all need while still allowing your kids to have fun. Here are just a few options you might want to examine.

The first thing you should do is can the electronics (or at least ration them). While most parents seem to think that kids these days NEED a cell phone, you might recall that we all got by just fine without them twenty years ago. There are times when they come in handy, but instead of allowing your children free access, give them a phone to use only when they’re out with friends so that they have a way to contact you in case of emergency (then take them back). And when it comes to computer and television time, limit them to a certain amount of time each day so they can fill the remainder of their time reading or playing outdoors. These days it seems like a novel concept, but it could make a real difference in the level of activity your kids experience.

The next step is to get them moving, and doing it with them is a great way to spend some quality family time together as well as have a little fun. Hiking, biking, swimming, and roller blading are always fun, and even kids who aren’t very coordinated can manage at least a couple of these activities. You can probably find trails all around your area for hiking, and if you bring along a plant guide, you can even work in an education (and probably make the hike more interesting). You could also collect natural elements (leaves, rocks) for artistic purposes. Biking and roller blading will probably require paved surfaces, but why not take several trips a week to a nearby park so the kids can play on the equipment while you jog around the track? As for swimming, you’ll have to find a local pool, but the kids can take lessons while you do laps. And don’t forget about sports. A backyard game of baseball, soccer, or football on the weekends might seem like more fun than work, but that’s what makes it the best kind of exercise.

Another fun family activity is yoga. As an adult, you likely suffer from a lot aches and pains due to a sedentary lifestyle. Even if you work out regularly, you may have trouble with strength and flexibility. You can get your kids on track for a healthy future and work on your own bodily woes by starting to incorporate yoga into your daily routine. The tenets of mind-body focus will serve your children well throughout their lives and a little yoga each day will tone muscle, increase range of motion, and ensure that your body feels great.

Sarah Harris writes for Adiamor diamond engagement rings, where you can find the perfect Valentine’s Day gift for the one you love.

Diet and Exercise Tips Just for Moms

You’ve probably tried it all, and just the thought of trying to exercise while you are keeping up with your children makes you tired. Don’t be so hard on yourself. If you implement just a couple of changes to your routine you will notice improvement.

Likely everyone is filled with great advice on how to get your pre-baby body back. Take the kids on walks, get a gym membership, or exercise with the kids by using an aerobic video of some sort. Maybe these work for some moms, but they just might not be feasible for your situation. You don’t have to have the kids all on the same nap schedule – yeah right – or bother with a sitter for the kids while you go to a pricey gym in order to get some exercise.

The best advice I have ever heard is to play like your child. If your child is like most, s/he does not sit still for long! Even sitting still, they tend to be moving at play or bouncing a bit. You have lots to do, but if you take a few minutes out of every day to really play with your young child, you will get closer and, if you take this advice, skinnier too. When they jump up and run, make it a game to jump up and run too. Roll around on the floor. Tickle. Laugh. It all burns up calories and it all adds up.

The second tip is to take advantage of what moments you have. We all know that moments are all a new mom -- or mom of a toddler -- has. The meals and the laundry and the cleaning don’t take care of themselves. While you are walking to complete these tasks, get in the habit of exercising on the way. Do lunges as you walk to the sink to start the dishes. Complete a simple stretch routine as part of moving the clothes from washer to dryer.

Consistency creates destiny. Any good habit will give you a positive outcome. So while it may seem ludicrous that a few minutes of stretching and active play here and there could really make that much difference, if you keep it up, you’ll see the results. It won’t be overnight, but fitting back into your favorite pre-pregnancy clothes is possible in months. Try it, what have you got to lose?

About the Author
Margo Smith graduated with a B.S. degree from BYU. Her passion is writing, and variety is her watchword. She enjoys authoring posts on subjects as diverse as healthy life decisions, to choosing online schools, to the importance of mom in the home.

Dueling Hormones: When Puberty and Menopause Collide

We're mixing it up a little today with a focus on perimenopause. Today's post is from Ellen Sarver Dolgen:

Now, more than ever, so many households are experiencing puberty and perimenopause and menopause (I call it PM&M for short) at the same time. Why? In 1980, the average age of a first time mother was 23. In 2010 that number jumped to almost 27 (26.8).  This matches up a 14 year old child with a 41 year old mother. So what happens when you mix adolescent hormones and menopausal hormones in the same house?  Hormone combustion!

These days, households with both teens and moms entering perimenopause and menopause (PM&M) can reach an atmosphere of playoff intensity and become a place of hate and not love.  That’s not a beneficial situation for anyone! I’ve heard so many stories that absolutely break my heart. From children going to stay with friends because neither child nor parent knew how to resolve the issues, to separation and divorce.

Sound familiar?  You’re not alone.

The good news is that amidst all this chaos, there is an opportunity to turn this time into one of growth and connection.  We can all get through this together, if we really get down to the business of what’s really going on.  Often the anger or frustration that we send outward is really just an overflow, or misdirection, of that same anger and frustration that we might have towards ourselves. Working on yourself, your own personal growth, knowing your body and being prepared, will help ease the tension you have in your relationships – particular with those closest to you.

It seems as soon as our children begin puberty they stop talking. They begin pushing adult figures away in an attempt to achieve independence.  This process is hard enough on mom, but if she is experiencing perimenopause and menopause (PM&M), it’s a dangerous combination. Often this leads to a lack - or complete loss of - communication between mother and child. When the communication lines are down, everyone suffers.

How do you fix this? Keep talking! Dig it out!  A simple hug instead of a look of disgust is a good place to begin. To do this, both the menopausal mother and the teen need to try to stop personalizing everything each other is saying and doing.  It is nobody’s fault. Everyone is dealing with their own personal challenges. Keeping this fact in mind can be liberating. Your teen may roll their eyes and look at you like you’re an alien from outer space, but just ignore that.  It’s kind of how they look at everything; it’s really not about you. Keep communicating no matter what the response is. 

Be the first to give. If you share your challenges openly, you show that you’re willing to be vulnerable. This can be an incredible example to set for a child who’s going through a tough and confusing time. When you reach out and share your struggles, you’re setting an example through your actions that it’s okay to not be fine, it’s okay to be confused and frustrated, and it’s okay to reach out to your loved ones for support.

Look, teens can be total monsters (weren’t you?), but remember, so can a menopausal woman!  Of course, every situation is different, and it may take some tinkering to customize this loving approach to fit your family structure, but the more we educate our loved ones and ourselves, the happier and more understanding the whole household will be.

 

Check out "E" (Ellen Sarver Dolgen), author of Shmirshky: the pursuit of hormone happiness, a light-hearted, informative, easy-to-read book on menopause, and creator of www.Shmirshky.com, a resource treasure trove for women going through perimenopause and menopause (PM&M for short). E stands for everyone because everyone goes through menopause or knows someone who does. Ellen is passionate about promoting health and wellness in America.

Using Mind Control for Portion Control

Today's post is from Tracy Adler, who developed Yum Yum Dishes to help portion control:

2011 is here and like a lot of people you’ve made that one New Year’s resolution where come March, you’ll find yourself picking up a plate at the beginning of an all-you-can-eat buffet and wondering… what the heck happened?

You’ve promised yourself to get in shape and you want to keep that promise, but there are two obstacles you probably have to overcome if you’re making this resolution in the first place — your love of eating and your love of eating too much.

It’s common sense that diet and exercise are important when it comes to shrinking your waistline, but more and more studies are showing that what and how much you eat is most important. Now, that doesn’t mean you can unplug the treadmill or cancel your gym membership; you still need to exercise, but if you focus more on healthy eating habits at the outset, you’ll lose those extra pounds you packed on over the holidays.

You have to transition to healthier foods and control your portions; the latter not quite as easy as it sounds. Portion control gets a lot of press these days, but when it comes to eating less, well, it’s definitely easier said and done. The main problem when it comes to limiting how much you eat is where you’re sticking your fork to get it. If you’re eating 4 ounces of pasta from a bowl the size of your head, you’ll never be able to convince your stomach it’s getting its fill. Plates and bowls these days are pretty standard sizes and take quite a bit of food to make a full load, but here’s a novel idea: What if you load your forks and spoons from smaller plates and bowls?

You’ll be surprised how much control your mind has over stomach. If you see a normal-sized bowl that’s only half full, you’ll definitely feel cheated. But you if see that same amount of food in a healthy-sized bowl, you’ll have an easier time tricking your stomach. You can tell yourself time and time again that 4 ounces of food is enough, but our stomachs are accustomed to enough — they’re used to being full. And what we see before we eat plays a huge part.

A couple years ago — after my second child was born — I realized I was snacking too much. I'd drag a bag of chips off the shelf and head for the couch. Before I knew it, half the bag was gone.

The fact is, I didn't realize how much I was eating. I decided to do something about it.

I started using a small dish for snacking. As long as I didn't re-fill the bowl, I could never over-snack! In a short time, I was back to my original weight. I thought others might like to try out this simple method of portion control. The Yum Yum Dish was born, a 4 ounce dish that's fun and easy to understand.

The Yum Yum Dish is perfect for anyone trying to make his or her New Year’s wish of a smaller waistline come true. Moderation is crucial. And all it takes is a little less food, and a lot of mind control.

Tracy Adler is a former restaurant owner and mother of two. She created Yum Yum Dishes™ to help parents teach their children about correct portion size and is a strong advocate in the fight against childhood obesity. For more information or to place an order visit www.YumYumDish.com.