Does anyone have suggestions on how a single mother with a 6yr old can have an exercise routine?
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/...
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.ht...
Teens/Children: http://www.kidshealth.org/kid/exercise/w...
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsou...
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/P...
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Reply:if its important to you you make time...you can go for walks on your lunch break you can run around with your daughter or simply get up an hour earlier. i leave my house at 7am and get home at 8 pm and still have to do dinner and clean up ect for my kids. i wake up at 5 so i have enought time to get in atl east some crunches and a short run and still have time for a shower before i have to wake my THREE Kids up...and i am basically a single mother...if i can do it w/3 kids you can do it with one
Reply:Sounds like you're already an overloaded mommy! Does your daughter need to exercise? If so, then make it a team effort. I would just start slowly - about 15 to 30 minutes a day. You need to build up your stamina, but don't push it too fast. Eat the right foods for both you and your child - no junk food, even though you may be too tired to do anything else. Best wishes and good luck.
Reply:Have her take a bath every other day. I mean how dirty can she be? LOL Besides that, constant bathing dries out the skin. As suggested above, go for a walk after dinner.
Reply:After Dinner maybe go on a short bike ride or walk...it will help settle your dinner and help make her more tired and fall asllep easier..which may give you a few more minuest to do some streaches or some sit-ups..If you have an exercise bike...ride it inbetween loads of laundry or while she is playing in the tub for a few minutes......every extra minute will add up.
Reply:sounds like exercise in itself. i guess u could run on the weekends or something.
Reply:cardio is only good for lungs and heart try a joyce vedrel book it really works results in 3 weeks and loose weight in 12 weeks only 30 minute a day go to her web site u only 3 sets of cheap weights
Reply:I am also a single mother, working full time, going to school, and plus my sons little things he's signed up for. I know your tired, but you have to push past that and just exercise at least a half hour a day.
When I'm at work and it's slow I go into the bathroom and do little exercise for at least 15 mins. each time. We get half hr lunches. I take about 15 mins to eat and the rest of the time I go into someones office do sit ups, push ups and jumping jacks.
After work when my son is taking a bath I exercise during that time. He is only six so I make him wash himself over and over to be sure he's clean. That gives me about half hr.
Your not going to feel like doing it, but if you want that body you want you have to.
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