health Tips

 

7 ideas that you could benefit from

1. Blow off steam:

Tough moments of chaos and loss of control are to be expected when being a mom. We feel awful when we lose it with our children. Making time to release pent up energy and shift your focus goes a long way towards helping you calm down and gain back your perspective. You could try in vesting in a punching bag and gloves. It’s very satisfying and a great way to burn off stress.

2. Self-love:

This offers a powerful foundation for being a mom. Self-love is often linked to mindfulness and gratitude, but regular exercise can also help you achieve it. It’s hard to be a good parent if you are always down on yourself.

3. Healthy role modeling:

If you are eating well and exercising your children will look up to you and follow suite. I know this for a fact because I have always incorporated exercise and healthy eating into my life. To this day all three of my children are committed to be healthy. It’s hard to preach to your children they need to go outside and get some exercise when you do not do it yourself.

4. Reduce anxiety and improve your mood:

“You’re only as happy as your most unhappy child.” Exercise can counteract the unavoidable stress of being a mom. Exercise releases chemicals to help improve sleep and mood, and reduces anxiety.

5. Exercise improves memory:

Research says exercise enhances your memory and cognitive performance. Regular aerobic exercise boost the size of the hippocampus, this is the area of the brain involved in verbal memory and learning. In fact, aerobic and anaerobic exercise stimulates the growth of new blood vessels in the brain, and increases APT cells (adenosine triphosphate). ATP is like a cellular air traffic controller! What better way to fight “mommy brain” and keep yourself sharp?

6. Increase long-term strength:

Adults lose between 5-7 pounds of muscle every decade after age 20, and recent research indicates that inactivity is responsible for the majority of this muscle loss. Exercise, especially strength training, increases bone mass and density, which protects against osteoporosis, a disease in which bones become fragile and more likely to break. Being a strong mom will increase the likelihood of being a strong grandmother as well.
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7. Avoid depression:

Researchers are finding that physical activity works at least as well against mild-to-moderate depression as any other treatment. It may be an alternative to current forms of treatment or a complement to them. Moreover, resistance exercise and weight training have been found to be as effective against depression as aerobic activity. Too many moms face depression due to society’s perception of a mother’s role in the home. Sleep deprivation, work and children can steal a mom’s energy and identity. Exercise maybe the very thing to ward off depression and introduce joy.

As a working mom in today’s society, there are a lot of stressors we are facing every day. It is very important understand our limits and take a step back and do something for yourself and know the importance to a healthy brain, body and life.

Eating well, exercise, and sleep are expressions of self-worth. Give yourself the same love and care that you give your children. In doing so, you will find the joy amidst the chaos and the demands of being a working mom. You deserve it! Remember, “If mom isn’t ok, then no one is ok.”

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6 Moves to strengthen

Pelvic Floor

Bridge

This basic bridge isolates and strengthens your gluteus (buttocks) muscles and hamstrings. This move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip when performed correctly.

How?

1. First lay down on your back with your knees bent. Place your arms along the side of you with your palms facing down.

2. Engage your pelvic by doing a pelvic tilt, inhale and lift your hips up. Exhales slowly pushing your belly button to your spine and hold for 20 seconds. Release your hips back down.

 

Complete 4 reps.

Shifting Plank

The shifting plank activates core muscles such as the

transversus abdominis, rectus abdominis, internal oblique,

and external oblique muscles.

How?

1.Get down on your mat and place your forearms directly underneath your shoulders. Your hands should be extended and your body lengthened.

2. Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from arching toward the mat.

 

3. Tuck your toes under and lift your knees, so that your body forms a straight line.

 

4. Inhale and move forward until you’re on the balls of your toes. Then exhale to pressing your feet back.

 

5. Let your gaze fall toward your mat, approximately one foot in front of you, so that your neck is in a neutral position.

 

Repeat 20 reps

Split Table Top

The split tabletop position challenges the transverse abdominals, which builds strength and stability in your abs and back. The transverse is a deep core muscle that is difficult to engage in typical ab exercises.

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How?

1. Start by lying down on the floor your abs should be engaged and your inner thighs should be activated, legs touching. Lift your feet off the ground so that your knees are at 90% angle.

 

2. In a controlled movement, inhale as you begin to slowly split your legs so each knee falls outward, reaching a comfortable position.

 

3. Exhale to slowly raise back to the start.

 

Complete 10–15 reps 30 second rest repeat 3 sets.

Table Top Pelvic Tilt

The tabletop helps strengthen your abdominal muscles, and stretches the muscles in your lower back.

How?

1. Start in the cat cow position, with your shoulders stacked over your wrists and your hips over your knees.

 

2. Inhale and round your back, tilting your tail bone down and tuck your chin in. Draw your belly button to your spine to contract your pelvic floor.

 

3. Exhale and come to neutral.

 

Repeat. Complete 5-10 reps

Birddog

The bird dog exercise works the erector spinae, rectus abdominis, and glutes. This allows for correct movement, control, and stability of the whole body

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How?

1. Start in table top position with knees hip-width apart and hands firmly on the ground about shoulder-width apart and engage abdominals.

 

2. Lift right hand and the left knee just an inch or two off the ground pointing your arm out straight in front and extend the opposite leg behind you, inhale. Move to full range of motion when ready.

 

3. You should form one straight line from your hand to your foot, keeping hips squared to the ground.

 

4. Hold for a few seconds, then return your hands and knees.

 

5. Switch to the other side.

 

6. Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.

 

 

Continue alternating 12 reps, 6 on each side.

Deadbug Crunches

The dead bug strengthens and stabilizes your core, (erector spinae, obliques, rectus abdominis, and transverse abdominis). This exercise improves your posture and helps relieve and prevent low back pain.

How?

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1. Lay on the floor with your knees bent and your feet on the floor. Extend your arms stretched behind your head and engage your abdominals.

 

2. When you exhale, draw your knees into your chest and crunch your shoulders up off the ground, Reach towards your toes as you contract your pelvic floor.

 

3. Inhale as you lower your arms and feet to the starting position.

 

 

Repeat 15-20 reps.