As a mother of five, finding the time to work out is difficult. For that reason, instead of completing a 30-minute workout, I incorporate a few 10-minute workouts throughout the day. These smaller workouts add up to provide the same health benefits.
These Benefits are:
- Lower Blood Pressure
- Improve Sleep Quality
- Protect from Heart Disease, Stroke, and Type II Diabetes
- Reduce the risk of developing Dementia
- Improve mood
- Help manage stress
- Protect from obesity
It is better to work out for a short period, than not at all, right?
Instead of completing a long workout, break your long workouts into smaller ones. When you have downtime or a 5-10 minute break, go for a walk or complete a HIIT session.
According to the Centers for Disease Control and Prevention (CDC) and its Physical Activity Guidelines for Americans, adults should aim for a minimum of 150 minutes of moderate-intensity aerobic exercise — or 75 minutes of vigorous-intensity aerobic exercise — weekly. (How much physical activity do adults need?, 2022) So, if you complete three, 10-minutes walks, 5 days out of the week, you will meet your physical activity goals for the week. It seems more doable once you break it down.
Moderate-intensity aerobic exercise is low impact and comes in the form of walking or biking, but vigorous-intensity aerobic exercise is done with a lot of effort, such as hiking, running, swimming, or dancing. You can gauge the intensity of your workout by tracking your heart rate.
An ideal heart rate range for moderate-intensity exercise is between 65-75% of a person’s maximum heart rate. The maximum heart rate is calculated by subtracting their age from 220 (220-age). An ideal heart rate range for vigorous-intensity exercise is 70-85% of a person’s maximum heart rate.
Once you know your maximum heart rate, check your heart rate while working out to ensure you are in the correct training zone.
Overall, the task of being a mom is challenging yet rewarding. However, instead of negatively impacting your parenting by trying to take care of your health, why not do BOTH, WELL! With mini-workouts throughout the day, you will be able to take care of your health, while caring for your loved ones.
If more assistance is needed, you can find the top trainers right here on Trainerize. You will find trainers that provide customized 10-minute workouts or fitness coaching to help you along the way.