Mom & Dad Fitness: Top 10 Exercises

Congratulations on getting a new bundle of joy, or maybe it is your second or your little one is now a toddler. Chances are fitness doesn’t top the list of priorities when you have a young one at home. Well, we are here to prove that you can maintain a healthy and fit life even with a newborn at home.

Here is our list of top 10 exercises moms and dads that don’t involve taking you away from your little one.

1. Pacing Workouts

What is that one thing every parent often does when trying to calm a newborn? It’s pacing around up and down, and guess what you can do a workout out of it.

Obviously, you don’t want to disturb your little one if they are peacefully sleeping, but if they are awake pace around the house holding them. You could also walk around performing lunges or arm raises., as your little one sleeps peacefully in their cot.

Some of the other ideal pacing workouts include walking lunges, hop squats, and walking kicks.

2. Doorknob Squats

How many times do you go to check on your baby while they sleep? Turn it into a workout by getting some doorknob squats done.

Every time you check up on your young one, do about five to ten doorknob squats. Work on increasing the number of doorknob squats you do each day, and you will soon be getting a great workout out of it.

3. Baby Bridges

Toddlers need a bit of entertaining, and you could kill two birds with one stone by doing ‘baby bridges.’

Baby bridges are essentially bridge workouts, only that you hold your child and lift them up every time you lift up into a bridge. Obviously, safety is paramount, and this exercise can be performed only by the mom and dad who have already been exercising for a while and built their core strength.

4. Mat Workouts

Myriads of mat exercises are easy to do with your young one by your side.

The mat exercises you can do include leg raises and leg extensions, crunches, sit-ups, and push-ups. Once again safety is vital, and you can have your baby on a baby mat nearby or place them in their cot while you workout. In fact, the best time to get in some mat exercises would be when your newborn is asleep.

However, in the case of toddlers include them in your workouts for some quality time spent together.

5. Jogging

When you want some fresh air and to get out of the house, take your child along for a jog. A tactical baby carrier for dad or a jogging stroller makes it easy and convenient to go for a run with the little one.

First things first, there is no shame as a father in taking your little one out in a carrier. With the right one, you can jog as fast as you can, and your little one will remain well protected. Jogging is a great cardio workout that both mom and dad can do together, and take the baby along as well.

With a toddler, go for jogging at the beach and kick-start their process of learning how to walk. Uneven, yet cushioned, surfaces like the sand at the beach provide good surfaces for babies who are learning how to walk to build the muscles on their feet.

6. ‘Milk-Run’ Exercises

When preparing some milk or formula for your little one, you will realize that you have a substantial amount of time to get some exercises done.

While waiting for the bottle to get to the right temperature, you can do some ‘kitchen workouts.’

Some of the ideal kitchen mini workouts include a wall sit, step-ups using your step stool, counter-top push ups, standing crunches, calf raises and arm circles using bottles.

7. Bathroom Workouts

Time is often the barrier when it comes to getting in a good workout as a parent. Play around with those few minutes you get throughout the day, and you’ll be working out more than you envisioned at the end of the day.

The bathroom offers vast opportunities to get in some workouts and let’s face it; the bathroom is one room in the house where you spend a substantial amount of time in without even noticing. Whether you are going in there for a number one, two or shower; you can squeeze in some exercises.

Some of the ideal bathroom workouts include toilet squats, sink push-ups, and you can even go big by transforming your bathroom into your personal yoga studio!

8. Baby Weights

For the dad who loves lifting weights, you will be happy to know that your child can double up as a ‘human dumbbell’ for those strength workouts.

Hold on tight to your young one, and you can go as creative as you can using your child for weight training.

9. Baby and Chair Exercises

If you are still quite new to working out, all your need to get started is your little one resting on your lap while you are sitting on a chair.

Lift your baby up and down and extend your arms out while holding your child to get a good workout out of it. You can also perform leg raises and leg extensions with your baby on your lap. Once you build on your strength, strap your young one using a baby carrier and do a wall sit as well.

10. Parents and Baby Workout Sessions

Once your little one is big enough, why not make working out a family affair. You will be surprised at how quickly kids pick up on workouts because after all, they learn from your example.

Whether it is yoga, swimming, mat workouts or even some hardcore outdoor exercises; you can do it as a family. It is never early enough to get them started out on a fit and healthy lifestyle. Make it fun to keep your little one interested, but make it as challenging as possible to get the best workout out of it.

There you go; with these top 10 exercises, mom and dad can get a good workout session right at home. When you get stronger, and your baby grows bigger, change things up by incorporating workout sessions that include the little one. Include outdoor workouts and fun activities such as swimming, cycling, and jogging for a change.

Health and Its Dimensions

The most common theme of most cultures is fitness but there are different concepts of health as a part of their culture. Earlier health was considered as “absence of disease” which is not true. Health is not only the absence of disease it has various aspects. According to the latest definition wellbeing is a state of complete physical, mental and social wellbeing and not merely an absence of disease or infirmity.

Healthiness is a process of continuous adjustment to the changing demands of living and of the changing meanings we give to the life. It helps people live well, work well and enjoy themselves.

New philosophy of health regard health as a fundamental right, it is an essence of productive life, it is an integral part of development and it is the central to the concept of quality of life and is a world wide social goal.

There are various dimensions of fitness it is not only physical factor corresponding to strength other factor included are mental, social, spiritual, emotional and vocational.

Physical dimensions imply the notion of perfect functioning of body. Good complexion a clean skin, bright eyes, lustrous hair, firm body, sweet breath, good appetite, sound sleep, regular activity of bowels and bladder, smooth, easy and well coordinating bodily movements.

Mental dimension does not only include absence of mental illness. Good mental health is the ability to respond to various aspects of life of varying experiences with flexibility and a good sense of well understanding.

Social well-being implies harmony and a good relation of an individual with the family members and the society. The interpersonal ties of a person and the involvement with the society are known as social well-being.

Spiritual dimension includes the search of an individual to find himself and to find the ultimate faith. Once a person has attained that ultimate faith it gives him a sense of fulfillment and satisfaction.

Emotional dimension includes the feelings and emotions and if a person is emotionally strong and satisfied he is safe from stress, depression and the person can perform all the roles of his life well.

Vocational dimension includes the work. It is believed that working is good for physical condition and work is sometimes fruitful in maintain both mental and physical condition of a human.

Effects of Bad Health Habits

Are you feeling restless and tired almost all the time? The reason could be your bad health habits. Each of us has all the options on how to improve ourselves and feel good. It all depends on our own hands whether we want to feel great or dwell ourselves to our usual habits that are not really good for us. We usually have habits and we are not aware that it is not doing any good to our health.

Let me show you some of the bad habits that you need to ditch to live and to have a better lifestyle.

Smoking

Every one of us including especially smokers knows that smoking is very dangerous to our health. It has many side effects on your health and the health of those around you. Smoking can cause lung cancer, complicate pregnancy, heart disease and many other diseases. If you love your life and want to live longer, stop smoking now.

Lack of physical exercise

Exercise is any bodily activity that enhances physical fitness and overall health. It is performed for various reasons. Frequent and regular physical exercises boost the immune system, and prevent heart diseases. Regular exercise also improves mental health, helps prevent depression and improves one’s self esteem.

Alcohol Consumption

Even in moderation, alcohol damages brain and body cells. Too much intake of alcohol would cause certain diseases like brain damage, liver problems, diabetes, high blood pressure and even cancer. Excessive drinking can interrupt normal sleeping patterns resulting in insomnia and lack of sleep can lead to stress and anxiety.

Lack of Sleep

Some people suffer from chronic sleeping disorder and frequently experience disruption. Some have sleep problems due to physical stress or condition and others suffer because of mental or emotional cause. Get immediate medical treatment if you already have serious sleep disorder to maintain a healthy lifestyle. Avoid taking sleeping pills as this could have some side effects. Consult your doctor before taking any medications to ensure your health.

Poor Diet

Basically junk foods are foods with little or no nutritional value at all. Some products with little nutritional value are considered unhealthy when eaten regularly. One harmful effect from eating junk food is lack of energy. Junk food can also cause heart diseases. Most junk foods are high in cholesterol it can damage your liver eventually.

Most people today are too busy and have fewer times to prepare nutritious foods. More and more people want a convenient life; quick and easy are more preferred by most. Now you know the reality of bad health habits, it’s all up to you on how you can live a healthy lifestyle and to live in a quality life. Remember we only have one life to live, so let us take good care of our most precious possession.

5 Super Health Benefits Of Oranges

Oranges are a tasty fruit that are often associated with Christmas but are available all year round. In addition to this, oranges are extremely healthy and support your body in numerous ways. In this article I will be outlining 5 of super health benefits of oranges.

1) ANTIOXIDANT PROTECTION: One of the main health benefits of oranges is that they are rich in flavonoids, phytonutrients and vitamin C which all act as protective antioxidants within the body. Antioxidants fight dangerous free radicals (harmful by-products of oxygen related reactions) in your body and stop them damaging your body’s cells. In addition to this, antioxidants reduce the signs of ageing and prevent inflammation within your body’s cells.

2) ARTERIOSCLEROSIS PROTECTION: Another health benefit of oranges is that the vitamin C within this fruit helps to keep your arteries soft and supple and prevents the onset of arteriosclerosis (a condition where your arteries harden and lose their elasticity). In the long term arteriosclerosis reduces the flow of blood within your body which leads to pain and increases your heart disease risk.

3) CANCER PROTECTION: Oranges are rich in dietary fibre, vitamin A and vitamin C which all have cancer fighting properties. Cancer is a very serious health condition which leads to rapid, uncontrollable growths within your body and in the worst cases can be fatal.

4) HEALTHY BLOOD: Oranges contain high levels of multiple blood boosting nutrients. The dietary fibre and vitamin B1 within each orange helps control blood glucose levels (which is particularly good news for diabetics). In addition to this, the calcium and potassium found within oranges can help reduce blood pressure. Finally, the vitamin B1 in oranges promotes the production of strong, healthy blood cells.

5) HEART DISEASE PROTECTION: Another fantastic health benefit of oranges is that they lower your heart disease risk. The numerous antioxidants in this fruit help to directly reduce your heart disease risk by protecting it from oxygen related damage. In addition to this, the improved blood health that comes from eating oranges indirectly lowers your heart disease risk by reducing the strain that high blood pressure places on your heart.

SUMMARY

As you can see, oranges are a highly protective fruit. So if you do not eat this fantastic fruit already make some changes and incorporate oranges into your diet today. Swapping a chocolate bar or a bag of crisps for this fruit can make a big difference and help you unlock the health benefits of oranges.