Dear fellow homemakers, we understand how difficult it can be to find the time for a good workout session amid a day-long work. From cooking to getting the kids ready for school to shopping and stocking the pantry (the list goes on and on and on), free time is a luxury we can’t always afford, isn’t it? Especially when we don’t have help! We know all too well how hard it is to find time to focus on our fitness. And in hopes of checking off this one thing from your long list, we thought we’d compile a list of “fitness tips and best exercise for housewives” just for you.
Let’s start with the fitness tips, shall we?
It goes without saying how crucial it is to find time to work out at least 4 to 5 times a week. Be it for medical reasons or to keep our weight in check, we all have our fitness goals, don’t we? Even if you haven’t been at it for a while and you don’t know where to start, we’ve got you covered. Here are some of the best fitness tips that we are positive will help you stay healthy and fit while juggling your household responsibilities:
Housewives Fitness Tips
As a day is focused on four different parts (morning, afternoon, evening and night), let’s look at the best ways housewives can incorporate fitness routines into their daily lives.
It Begins With Your Morning Routine
If you are not a morning person (like us), this may be tough at first, but gradually, you will get the hang of it. Start by doing some light workout sessions (even for just 20 minutes) in the morning before any of your kids wake up. Some stretching, not-so-advanced yoga poses or a brisk walk or a combination of all three would suffice. In case your kids wake up before you do, you can improvise. For example, take them on a morning walk or a bike ride or play tag! And for breakfast, might we suggest you opt for nutritious foods rich in fibre, protein, calcium and vitamins? These sources of sustenance will give you energy for the entire day. Plus, they are also essential for good health too.
It Continues With Your Afternoon And Evening Routines
As soon as the kids leave for school, the daily chores knock on the door. But don’t let them deter your new routine. How, you ask? Well, when you’re doing household chores like cleaning or cooking, you can make it interesting. For instance, when you are waiting for the food you just put on the stove to cook, you can do some calf raises to work on your leg while stirring the pot. Or when you are vacuuming or mopping, put some music on and have fun. Plus, you can take frequent breaks to stretch your body. This will help in preventing stiffness and improving your flexibility. Also, make sure you drink somewhere around 2.7 liters of water a day.
Take It Easy At Night
The hectic day will probably make you tired and yearn for sleep. We get it. However, we would recommend you avoid heavy or greasy food for dinner as it can affect your sleep quality and digestion negatively. And before you fall asleep, try meditation or some breathing exercises to relax your mind along with your body. This will help you improve your sleep quality, and as you know, getting enough sleep is a must for your overall well-being.
Now that we’ve covered the best workout tips for housewives, let’s move on to the best exercises for housewives amidst their busy schedules.
Read more: A Beginner’s Guide To CrossFit
Read more: Fitness For Women Over 50: 7 Best Exercises
Best Fitness Exercises For Housewives At Home Without Equipment
With so much to do every day, there is hardly any time to go to the gym. However, this doesn’t mean that you can’t work out at home. Here, we’ve collated a list of some of the best fitness exercises that you can do at home without any equipment that we are sure you will eventually fall in love with:
The life of a housewife, while rewarding, can also be stressful at times. With a million things to worry about and so much to do, it can be mentally and physically exhausting. That’s when yoga comes to the rescue.
Yoga can be therapeutic and spiritually enlightening. It has a way of relaxing your mind and relieving your stress, all the while improving your flexibility. The best part is there are tons of yoga tutorials for beginners and even for advanced practitioners on Youtube, such as “How To Do SQUATS FOR BEGINNERS | Correct Form & Mechanics | STEP BY STEP GUIDE” or “30 Day Squat Challenge [Home Exercise]”.
Here’s a few of the different yoga poses for beginners that you could try:
- Mountain Pose (Tadasana)
- Forward Fold (Uttanasana)
- Plank Pose (Uttihita Chaturanga Dandasana)
- Pyramid Pose (Parsvottanasana)
- Tree Pose (Vrksasana)
- Downward-Facing Dog (Adho Mukha Svanasana)
- Child’s Pose (Balasana)
- Extended Side Angle (Utthita Parsvakonasana)
- Reverse Warrior (Viparita Virabhadrasana)
- Bridge Pose (Setu Bandha Sarvangasana)
Squats are an exercise that can be done almost anywhere, at any time. This easy-to-do exercise targets your lower body muscles but also helps to improve overall posture. If you are new to the world of squats, we suggest you aim for three sets of 12-15 reps with at least one type of squat variation. Practising a little every day makes progress come faster, and gradually, you will be able to up your game.
Here’s a few of the different squat variations for beginners that you could try:
- Basic squat
- Wall squat
- Side squat
- Plié squat
- Side-kick squat
- Split squat
- Curtsy squat
- Squat walk.
A walk or jog is an excellent way to burn calories, as well as keep your heart rate up. However, if you have been out of shape for a while, you should pace yourself so you don’t overdo it and hurt yourself. Start with a short jog or walk for 20-30 minutes and gradually increase the time as your stamina improves.
Lunges have been around for a long time, and they’re godsent for those who want to tone their legs and glutes without any equipment. All you have to do is put your hands by your sides, step back with one leg, lower your front knee toward the ground, extend your other leg out behind you, bring both legs back together, stand up straight again and voila!
Here’s a few of the different lunge variations for beginners that you could try:
- Basic or forward lunge
- Reverse lunge
- Lateral lunge
- Curtsey Lunge
- Walking Lunge
Planking is a simple exercise that can help strengthen your core muscles. It’s a weird name, but it’s worth trying for those who want a toned stomach. You might want to start out with a push-up position and hold it for as long as you possibly can. You will love the result if you do this regularly.
Here’s a few of the different plank variations for beginners that you could try:
- Standard Plank
- Elbow Plank
- One-arm plank
- One-leg plank
- Side plank
Push-ups don’t really need an introduction. We all know that they are perfect for working the chest, shoulders, and triceps. If you haven’t done it for a while (or forever), you can start with a modified push-up on your knees and gradually move to a full push-up when you are good and ready.
Here’s a few of the different push-up variations for beginners that you could try:
- Wall push-up
- Knee push-ups
- Raised hands push-ups
- Single-leg push-ups
- Plank push-ups
- Raised feet push-ups
With so much going on, we understand that it is hard to find time to focus on yourself at times. But you need to remind yourself that you need to take care of yourself first to take care of others. Hopefully, these exercise and fitness tips will help you add physical activity into your daily routine so that you will be able to lead a healthy and active lifestyle. No matter how small a step is towards a healthier you, it’s never too late to get started.
Congratulations on starting your new fitness journey! We wish you the best of luck!