by Lindsay Mauer EP, LMT, CKTP
Moms everywhere tend to put themselves on the bottom of the priority list. Well, it’s time that mom puts herself on the top rung of that ladder. What we won’t do for ourselves we will do for our children. Do you want them to know how to embrace health and wellness? Well, then you need to be the role model mom. Let’s talk about how we can fit fitness, healthy eating and stress management in so we can practice OptiMOM health!
Make Fitness a Family Affair
The benefits of exercise are enjoyed by children as well as adults. Any form of physical activity that is regular, enjoyable, and sustainable is the desired endpoint.
Here are some sample total body exercises you can do with your stroller while on a walk with your family, letting your older kiddo play, or just by yourself! Always make sure stroller is stable. Do not ever hang on stroller.
- Warm Up: Start with an easy walk, gradually warming up your body and your muscles. The most common postural dysfunction when pushing a stroller is hunching forward, so be sure to keep your shoulders down and back throughout your walk.
- Walk, March, or Jog in Place: Let’s do some interval training. Walk, jog or march in place for 30 seconds as hard and fast as you can, then recover by slowing your pace a little for 30 seconds. Repeat for 3-5 minutes.
- Stroller Squat or Squat in Place: Stand with your feet and knees facing forward with your legs about hips width apart. Sit your bottom way back, and put your weight on your heels. When squatting back, keep your spine long and strong, with your upper body only slightly tilted forward. Push back up and repeat for 2 minutes.
- Single Arm Chest Press or Wall Push-Ups: Start with the stroller just in front of you, with one hand on the handlebar and your arm bent. Use that arm to push the stroller uphill, and focus on your chest muscles as you push. Return and repeat about 12 times, then switch arms. If you don’t have a stroller, and you’re working out on your own, find a wall and place hands flat on the wall slightly wider than shoulder width. Slowly lower your nose towards the wall and push back up 12 times. Repeat until your time is up.
Make Your Nutrition a Priority
There are many keys to making healthy choices every day but here are two key components to keeping your energy levels high.
- Water: You’ve heard it time and time again, but it’s true. Most people walk through their day dehydrated. By the time you get thirsty, you are way past being dehydrated. Water is key to energy and to your metabolism. Often, tiredness is really just a symptom of dehydration. Drink 8, 8-oz glasses of water. Fill up a 64 oz jug of water each morning and commit to finishing it by day’s end.
- Fruits and Veggies: Just like water, most of us don’t get enough. It’s easy to lose track so here’s a little trick. Put five bracelets on your right hand and each time you have a serving of fruit or veggie, move a bracelet to your left hand. At the end of each day, make sure that your right hand is bracelet free.
It’s the easiest thing to do, and you think you do it all the time, but you don’t always breathe to its full benefit. To make it happen every day in your life, find something that gives you pause each day. Make that your cue to take 3 deliberate, energizing breaths. Breathe in for three counts, hold for three counts and then release for three counts.
Set an example
When children see you choosing to eat fresh fruits and vegetables, taking time to exercise and practicing a bit of peaceful living through mediation or even a walk in the park, they learn better practices for themselves. Practice Opti-MOM health and do something good for yourself!