Exercise Tips for Busy Moms

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr.  Mommy

Walking - Can Lower Risk of Strokes

In a study done at Cooper Aerobics Center in Dallas, researchers determined that being moderately fit can reduce your risk of suffering a stroke. Moderately fit was defined as one who walks briskly at least 30 minutes a day, 5 days a week.

The ones involved in the research study were asked to take a treadmill test and answered some health surveys. Based on the results, the individuals were divided into 4 groups and tracked for 18 years to see how many actually suffered from strokes over that time period. The results showed that 692 strokes occurred in men and 171 women suffered from strokes. ( only a quarter of the study group were women)

These results concluded that men who were in the fit group, that walked at least 5 times per day, had a 40 percent lower risk of stroke than those that were not fit. The fittest women had a reduction of 43 percent in having strokes as compared to the less fit women. Even when taking into consideration other risk factors such as smoking, diabetes, high blood pressure and family history, the reduced risks were still consistent.

It was proven that a mere 30 minutes a day could reduce your risk of having a stroke. If you do not have a tread mill, not to worry, put on your walking shoes and head outside for a walk. Walk your dog or walk with your kids or spouse. Enjoy some quality time with your family as you exercise. A brisk 30 minute walk can prove to be a life saver and the best decision you ever made.

Until next time,

Dr. Mommy

Ways to Live Stress-Free

When life gets in the way we always seem to be stressed out. That seems to ring truer for females. There are many ways to relax and be stress free and they don’t have to cost a fortune. Changing your lifestyle and reducing your stress will prolong your life. Let’s learn how to protect your health when the going gets tough.

• The first thing you do is to try to determine the reason why you are stressed. Go through your day and write down any time you feel stressed and what has caused that emotion. Make a list, as hard as it sounds it will be extremely helpful. You will be able to manage your life when you have a concrete list of what the stressors are in your life.
• Now that you have your list, determine what you can eliminate. Sometimes, the main culprit is overbooked or over scheduling yourself. In turn this will create stress, because you will feel that you cannot accomplish your daily tasks. Learn to delegate household responsibilities. If you are feeling overwhelmed because you have too much to do, pick up take out food or a prepared meal to lessen your stress.
• Prioritize and make a list of what needs to be done in the morning, end of the day and end of the week. Focus on the task at hand and move down your list. As you progress down the list will start to feel less stressed and more able to accomplish your tasks and not feel overwhelmed.
• Regular exercise will reduce your stress. You do not have to join a gym or spa, a simple walk around the neighborhood is great exercise and will not cost a dime.
• Breathe. Abdominal breathing will increase the amount of oxygen in your blood stream. This in turn will trigger the brain to reduce the concentration of stress hormones.
• Get a good night’s sleep. Sleeping 8 to 10 hours will help your body relax and reduce the surge of stress.
• Listen to music. The music does not have to be calming music, it can be any type of music that you enjoy. Listening to your favorite tunes is the best remedy for stress.

And last but not least, stop being so hard on yourself. We tend to be our own worse critics. Instead of beating ourselves up, try writing down your negative thoughts and follow them with a positive thought. Positive thinking is healthy and will relieve a lot of self induced stress.

Until next time,

Dr. Mommy

Exercising Your Brain

Everyone knows the importance of nutrition and exercise. We know that in order to keep our muscles in good shape we must exercise. But when was the last time you exercised your brain? A brain workout is just as important as a workout for our bodies and even more so.

A research study performed at the Mayo Clinic and the University of Southern California determined that mental training programs that are computer based appeared to improve cognitive performance in older people by 10 years. So are you curious yet? Are you wondering how to keep your brain fit? Here are a few tips:

• Challenge your brain : Working on games such as word jumbles, crossword puzzles and sudoku (a numbers game), will keep your mind working. In tests of people who worked on crossword puzzles of all ages, those in their 60s and 70s did the best.

• Eat your fruits and vegetables : Yes, not only are they good for us physically but they are good for us mentally as well. The Alzheimer’s Association recommends a diet rich in dark vegetables and colorful fruits. Some examples are spinach, kale and berries, raisins and oranges. They also suggest fish such as trout or salmon which are both high in heart-healthy omega-3 fatty acids. Omega 3-fatty acids keep the neurons in the brain firing as they should.

• Be social : Getting involved in your community or participating in a favorite hobby with others is a great way to become social. Research has found that those with social ties were less likely to suffer cognitive decline. A research study done at George Washington University found that elderly people who joined a choir also increased their other activities within a 12 month time period and those that were not involved in the choir dropped out completely from any other social groups or activities.

• Move your body : Research has found that people who are active and exercised regularly for at least 3 months increased the blood flow to the hippocampus part of the brain. This part of the brain is responsible for memory. The research also showed a production of new brain cells. This increase in blood flow to the brain can offset mini-strokes which tend to cause cognitive decline.

So, let’s start exercising our brain along with our bodies. Keeping our bodies in shape is very important but now we know that keeping our brain in shape is even more important. What will you do today to exercise your brain?

Until next time,

Dr. Mommy

Moderation is the Key to Success!

Yes, you read it correctly moderation!! In this crazy world of rush, rush, rush….we have been brainwashed into thinking that we need things to happen quickly. Look at all the drive-thru’s we have, restaurants, banks, pharmacies, car wash, grocery stores, drycleaning, etc. It’s no wonder we think that we can change our lifestyles quickly too…

Well, unfortunately that is not true… we need to take every step slowly and in moderation.

Look, honestly, if we do not like the image we see in the mirror it is no one’s fault but our own.. It truly doesn’t matter what excuse you may bring up or have convinced yourself of, it is ultimately our own responsibility. If we are not happy with our weight, for instance, how can we possibly think that we will change over night. Honestly, didn’t it take months or maybe years to reach that weight?? It is near impossible to lose it over night let alone 2 weeks.

So, we must be responsible and understand that anything can be achieved if we truly want it and are willing to work hard for it. It will take time, but it will be rewarding in the end.. We must be happy with ourselves, not only outside but inside as well. The first step we can take is: increasing our water intake..

Yes, increasing our water intake will start to eliminate the toxins within our bodies. It will make our skin healthier and smoother as well. If you don’t like plain water, add lemon or lime. But drinking water is where we must all begin. Then we can move onto the amount of food we eat. We should be eating at least 5 small meals a day.. yes at least 5… this will increase our metabolism therefore making our bodies burn the fat quicker. It is important to make these meals healthy, and fast food, does not count…

The 3 main meals are breakfast, lunch and dinner.. we must also add a snack in between each, so we are not starving our bodies until the next meal. People make the common mistake on missing meals to lose weight, but that is very unhealthy!! Our bodies require energy to function, and that energy is in the form of FOOD!!

You cannot starve yourself and expect to lose weight, keep it off and still be able to function on a daily basis. It is impossible to think that we can lose weight by just eating 1 meal a day… sure you may ‘lose’ weight but it is most likely ‘water weight’…. if you only eat 1 or 2 meals a day, your body will naturally store that food as fat in our bodies because it needs natural energy to function. SO, you will be doing yourself a dis-service by skipping meals. Be sure to eat a combination of foods that contain protein, fats, and carbohydrates. Yes, carbohydrates are needed for your body to function as well as fats. There are good fats and good carbohydrates and I will discuss those at a later date.

The most important thing to remember is that we must be happy with ourselves and that everything we eat will be reflective on our bodies. Drink lots of water, eat at least 5 meals a day, exercise, oh yes, exercise and you will get to your target weight at the appropriate time and maintain it longer:)

Until next time,

Dr. Mommy