Exercise

Jenstegall2020

Does anyone have any tips to get more movement in. I work ten hours a day as a teacher. And we sick most of the day. I come home and have my own 5 kids to care for. Not much time for exercise

MaggieGirl135

Reading this, it sounds like you must get in some physical exercise! To respond to your question, I would suggest a 10 min walk before work, at school just before you leave, and then, after the kids are in bed. It all adds up.

kshama2001

Do you have a step tracker? You might be getting plenty of steps. While child care isn't a formal workout, it can add up to a lot of unintentional exercise.

In that case, you just need to focus on strength training.

AnnPT77

There's a thread here with ideas for increasing daily life movement, some of them without adding much extra time pressure:

http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1

Maybe some of those would help you, though I'm sure not all would apply.

ddsb1111

Probably an unpopular opinion but if you’re working 10 hours a day + getting ready + commuting + 5 kids, then working out might be the last thing you need to worry about. If you’re here I’m guessing it’s because you want to lose weight? Your diet can do that alone without additional exercise. If you find out your TDEE, and eat in a calorie deficit with a goal of .5-1 lb a week, that alone will help you feel better. Or you can use MFP and select lightly active or active, choose a .5-1 lb a week deficit, and eat their allocated calories, that works too. But without knowing your goals we can’t really help.

You’re pushing your physical limits as it is I suspect. Maybe if we focus on personal wellness and health that might be a good goal for this new year? 🩷

cmriverside

100% agree with ddsb1111.

In this case the OP is getting plenty of activity without purposeful exercise. Cutting back a little bit on the food is the key. Eating as well as possible within the calories will help - so, vegetables, protein. Don't try to lose too fast. In this case it's about the food.

Theoldguy1

Can you include your kids in some purposefully play/exercise? Run, bike do bodyweight exercises, etc. with them? Park further away from the door at work and when running errands (even with the kids). As an extra bonus you'll minimize door dings on your vehicle. Good luck.

ebrow805

It seems like you're concerned you're not getting enough physical activity with you're employment or at home with the kids. I can relate. What are your average steps per day? Maybe, as others suggested, you are getting the movement but feel as though it's not enough. Just a few ideas...ankle weights for a little time during the day, set weights around the classroom have it act as your "talking stick" but rule is you, the teacher moves it from desk to desk of the speaker. Include the students in helping you reach a certain number of reps of a small weight. For example (I don't know a grade you work with) if over 10 of you can answer these 5 math problems correctly I'll lift the weight at the end of the day..x number of times. Make it more challenging each day or a different exercise.

annlopezzz521

I totally get the struggle! Try incorporating quick workouts during breaks, like a 5-minute stretch or a brisk walk. Also, check out https://www.usmagazine.com/celebrity-body/news/betterme-review-this-holistic-wellness-approach-can-change-your-life/ for holistic wellness tips that can be easily integrated into your busy routine

earlybirdlady

I also wonder…what are your potential support sources for getting time to yourself? For example, if you wanted to get to a workout class a couple of times a week or get out for a 15-minute walk? I ask this because I know as moms we often put our own needs last. I know I’m always wanting a break but then I hesitate to ask for help because I don’t think anyone will help or I don’t trust anyone else to care for my family. Not sure if it’s an option for you but I do find I get the most out of exercise when I can get away from work/family for a short while. Sometimes I just need that space to clear my mind and focus on a plan.

ninerbuff

There are also stationary pedal machines you can put under your desk.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

cwolfman13

What's the support system like at home? It's not so much an issue now as my kids are 11 and 13 and can be left home alone, especially for short stints like a trip to the gym or out for a ride or run or whatever...but when they were younger, my wife and I made sure to share those childcare responsibilities so that we had time to take care of ourselves too.

Physical fitness and health are pretty top priorities for both my wife and I and we also thought it was important to be an example for our kids and modeling the importance of physical fitness. As much as we could, we would share those responsibilities and I'd take care of the kids if she wanted to go for a run or to the gym and vice-versa.

That didn't always work out schedule wise so we would sometimes need to incorporate our kids into our exercise...or sometimes we just chose to do so. Like I would be going out on a long ride on a Saturday or Sunday and I'd take the kids with me in the bike trailer which gave my wife time to do her thing or to just have some mental time off. Conversely, she would often take the boys in a jogging stroller for her runs.

My gym at the time also had daddy and kids exercise hour on Sunday mornings and I would regularly take them to that. Now that they're older, my eldest boy (13) goes with me to the weight room on Friday evenings and Sunday mornings. He also just got a new bike and wants to start riding with me on Saturdays. My youngest isn't old enough to join the gym yet, but he's excited to start once he's 13.

GeekGirl82

I play a game for this, I take my old DnD 20 sided dice and roll it, it lands on a number and I have a list for each number.... 1 = 15 burpees, etc. Each month I up the amount/time, example today I rolled a 3 and it is a 15 min step routine, that's my fitness goal. I like making a game out of anything I tend to procrastinate about.

Lildarlinz

I feel the exact same!
I work in a hospital 12.5 hour shifts
I get in about 16-17000 steps a day!
I haven’t got the energy to even think about exercising when I get home!
And even on my days off but I do however do a little walk around the shops on my days off…I could be out for a few hours too!

Keep going you will get there just keep tracking your calories xx

elisa123gal

Exercise as you do your normal daily stuff. Squeeze your glutes at stop signs and red lights on the way to and from work. Do calf riases as you stand at the stove and cook. Let lifts as you lean on the sink. Grab each door frame as you walk through and push your body weight like a standing push up.. do it a few times. keep a set of ten pound weights in teh t.v. room and lift them as you watch t.v. with the kids.. do squats holding them during commericals. work it in.. in the time you normally just sit.. stand and walk from room to room...

ahoy_m8

Another vote for what @ddsb1111 said. You folks working 10-12hr/day jobs on your feet may not need more activity at all. Figure out your TDEE (several threads on how) and eat at the deficit for the appropriate rate of fat loss for your situation (other threads on that). Good luck and thank you for the important jobs you do!

mtaratoot

Drink more coffee. Black coffee only. Tea if you prefer, but coffee works great. You WILL get more steps in. Not just from having more nervous energy. Then after noon or so, switch to water. You'll still get in more steps. And as long as you have to go, try to find the most distant relief you can, or at least go to different ones if that's an option.

Take breaks. They say it's really good to stop for five minutes or so every hour. Get up and walk around the building. You'll even be more productive when you get back. This obviously is impossible in some jobs, but if you can manage it, do it.