Hi friends!!  We are very excited to share a special article with you this week.  Jason Lewis of Strong Well, has shared with us, Indoor Exercises That Work on a Single Parent’s Schedule.  Thank you so much Jason for sharing your article with us.  We appreciate the time and information you shared with Living 4 You Boutique!

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 Indoor Exercises That Work on a Single Parent’s Schedule

 

This is the year that you have decided to implement your fitness plan.  There’s only one problem, and it is a big yet wonderful one at the same time: you are a single parent to one, two, maybe even three amazing kids.  Your kids are your entire world, but unfortunately this doesn’t leave much room or time in your world for physical fitness.

Fortunately, a solution to this dilemma exists: exercising indoors.  By creating a fitness plan around indoor physical activities, you may be able to more easily commit to your exercising goals while still having enough time to care for your kids. There are plenty of indoor exercises to choose from, so you may need to do a bit of experimenting before you are able to find out which activities work best for you.  Creating your own home gym with a treadmill, step machine, free weights, and a balance ball can give you a full-body workout without leaving the house.  And don’t forget about adding an inexpensive Bluetooth speaker to listen to your favorite tunes for a little extra motivation (make sure to research your options and the available features).

 

 

The best indoor exercises

Stretches

To start any exercise routine off right, begin the session with a few low-intensity stretches. These movements should help you warm your muscles up and get your blood pumping at a moderately steady pace. Try rotating your shoulders clockwise and then counterclockwise for 30 reps. Stretch your arms above your head and bend to the left from your hip, then to the right, and then forward.

Next, try to touch your toes, holding for up to 30 seconds when you’ve gone as low as you can reach. Return to standing slowly, attempting to feel every vertebrae in your spine as your back straightens. Once you are standing, raise your arms toward the ceiling; slightly shift your upper torso backward, and hold for 30 seconds. These fluid motions will loosen up your muscles and prepare you for something a bit more intense.

 

Planking

If you aim to get through this portion of your fitness plan quickly, try planking first. The plank position is similar to being in a push-up stance, except that your forearms and palms are flat on the ground. Try to hold this pose for at least 30 seconds to warm up your core muscles. To make this exercise more challenging, rotate into a side plank position after every 30-second hold.

 

Bulgarian Squat

At this point in your workout, your heart rate should be elevated, which means it is the perfect time to start an exercise that is slightly more intense. You could make that exercise the Bulgarian squat. This squat differs from normal squatting; to do this move, place your legs against a chair and take one step forward.  Lift your right leg back, and rest the tips of your toes near the edge of the chair. You’re in the correct position when your right leg is straight (or almost straight) and the tips of your toes are on the edge of the chair.

The squatting portion of this move requires you to bend the leg you are standing on down from this position. Be sure to keep your foot that is on the ground straight in front of you, while keeping your right leg elevated. Repeat this process for both legs. Include this exercise in your fitness plan to work on your glutes, quadriceps, hamstrings, and calves.

 

Burpees

If you wish to have a full-body workout and can endure a higher-intensity exercise, add burpees to your routine. A burpee includes five different positions — or six if you include any hang time you achieve while jumping! To start the move, begin in a standing position, then bend into a squat. Next, place your hands on the floor and swiftly extend your feet out behind you, putting you in a plank position. Bring your feet back under you and return to a squatting position. Then, with your hands above your head, jump high into the air. Repeat this process as many times as you can. It’s tough, so don’t feel bad if you can only do a few reps your first time trying it!

 

Post-Workout

Mixing and matching these physical activities can help keep you from getting bored working out indoors, and ultimately help you achieve your fitness goals. If you find Bulgarian squats or burpees too intense, try jogging in place or doing a few stair-stepping workouts until you are able to build up your endurance level. At the conclusion of your fitness routine, replenish your strength by eating a low-calorie, high-protein snack, like a slice of whole-grain pita bread combined with your favorite flavor of hummus. It can be prepared quickly or ahead of time, and has a good amount of protein and carbs to keep you feeling energized. If you are not particularly fond of hummus, try wheat bread and peanut butter instead. When you find the right nutritional supplement to complement your indoor activities, your daily exercise routine will truly feel completed for the day. And then you can go forward being the best parent possible for your children.

 

About The Author

Jason Lewis has firsthand experience as a senior caregiver, in addition to a background in personal training.  He’s passionate about helping seniors stay healthy and injury-free.

 

Here is another article from Jason Lewis of Strong Well we think you will love:

4 Things Seniors Can Do For Better Health and Positive Well-Being

 

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