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« Eager to Start Working Out? | Main | Reinventing the Before Shot »

An Overview of 10 Babysteps for Mom’s Fitness Journey

By Cindy | July 6, 2007

Step 1: Mental Commitment to Change

Physical body shape is not a factor in avoiding fitness unless it’s due to a medical condition. Our mindset is the critical factor in creating change. If my mind is not committed to the cause, I will either give a half-hearted attempt or make excuses to avoid the necessary actions to get results. {Check out Stages of Change from the CDC (Centers for Disease Control and Prevention).} Are you committed to getting fit? Let’s get started!

Step 2: Medical Background

It is essential to understand your body’s medical condition–not your perceived limitations, but the scientific numbers and facts of what is happening inside your body. I give much more detail in Cleared by the Physician. Your journey to fitness will be much more difficult if injury or medical factors develop. Do not dismiss the importance of bodily signals about injury.

Step 3: Determine Current Level of Fitness

A sedentary individual will require a different level of intensity and duration than a moderately active individual. Informed decisions dictate the intensity and direction of the workouts.

Step 4: Identify Time Constraints

From a fitness perspective, time is flexible. Every day is not going to be the same. Things come up. Children are unpredictable. Don’t give up on a plan because Day 2 wasn’t completed on time.

Step 5: Set Goals

Be realistic in establishing goals. John Bingham in his book No Need for Speed wrote, “The best goals–the ones you’ll achieve–are the ones you can accomplish, revise and accomplish again.” What a great outlook. Goals are adjustable. They set a destination toward the path to physical fitness. There’s no reason to ever beat ourselves up. Aim, hit and revise your fitness goals.

Step 6: Go Workout Mom!

Start moving. There is no time like today to start. The first workout is 5 to 10 minutes of mild movement.

Dynamic Warm-up

Do 10 repetitions of each exercise. Stay focused and breathe.

1. Marching in place: Pump the arms front to back and keep your elbows close to the body. Lift those knees. Count to 20.
2. Shoulder Press: Drop your arms to your side and lift the shoulders. Repeat 10 times.
3. Biceps Curl: Tuck your elbows into your side, pretend you are holding dumbbells and bring them to your shoulder. Repeat 10 times.
4. Side bends: Put your hands on your hips and lean your upper body to the left then right. Repeat 5 times.
5. Point and Flex Toe: Sit down in your chair, lift your leg, and point your toe down then up. Switch legs. Do 5 times on each leg.

Now how did that feel? You’ve committed your body to a simple step toward physical readiness.

Step 7: Take it Slow

The lofty dreams of rapidly becoming models in swimsuits or achieving pre-baby bodies like movie stars, sends us careening into a brick-wall. First of all, we don’t have full time nannies and full-time physical trainers at our beck and call. Babysteps are imperative here. Don’t overdo it. This can lead to injury, frustration and the desire to quit. Slowly, increase your exercise time and intensity as the body adjusts to the changes.

Step 8: Try New Activities

For variety, read and learn about ways to incorporate physical activity into daily routines. Tons of sources are available to build a repertoire of activities. This blog, the library, Internet, magazines, and more are free for you to explore ways to workout.

Step 9: Establish a Support System

Family and friends (including Cyberspace) are eager to bring happiness to our lives. Keep them involved. Success and enthusiasm are contagious. Challenges bring people closer.

Step 10: Have Fun and Reward Success

Feeling Happier? Walking longer? Energized? Great! Enjoy the fruits of your labor (of a different variety here). It’s well deserved.

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Topics: Fitness Knowledge, Health Knowledge |