Sanda_Issue_January-2019
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exercise<br />
32 wellness<br />
Best Workout<br />
For Busy Mums<br />
By Jasmin Waldmann<br />
According to me, the best workouts are the<br />
efficient ones. You, as a mother, have little time and<br />
you need to be in great shape again, as also have a<br />
body which is strong to carry your child around. Also,<br />
you wish to do something which brings back your<br />
energy for, many a time, you feel drained due to lack<br />
of sleep and exhaustion of looking after the kid.<br />
Working out efficient and smart means to be able<br />
to work out effectively and without waste of time.<br />
What is most important is the factor of regularity –<br />
your best weapon.<br />
Reserve time for your activities and consider them<br />
as me-time. Don’t multitask during that time. If you<br />
are at the gym or out for a walk or busy in outdoor<br />
activities, don’t try to work on more things at that<br />
time. This means no texting and not distracting<br />
yourself. Focus completely on your workout and<br />
connect your body and mind.<br />
Also, before you start, consult your doctor. Get a<br />
check-up. Start with your workouts if your physical<br />
condition allows you to do so. After your doctor<br />
gives you a go-ahead, you need to plan your workout<br />
holistically, in all the three categories: Cardio, bodymind<br />
activity and strength training.<br />
Here’s how to go about it:<br />
For cardio: Walking with jogging as an interval.<br />
For instance, three minutes of walking interspersed<br />
with one minute of jogging.<br />
For strength: Circuit training (with legs, torso,<br />
belly and back muscles, arms and shoulders).<br />
Body-Mind: Pilates, Yoga, Chi Gong or Tai chi,<br />
followed by meditation.<br />
Timing:<br />
Cardio: Three to four times a week, each 30<br />
minutes, with moderate intensity.<br />
Strength: Twice a week, 30 minutes each, intense.<br />
Body-Mind: Daily 10 minutes of Tai chi or others,<br />
and then 10 minutes of meditation.<br />
In general: Try to meditate twice a day - morning<br />
and evening; use the time to let your mind and body<br />
rest and allow your thoughts come and go (check out<br />
Zen meditation) and master it.<br />
All of this will benefit you the most. Morning and<br />
evening are the best times.<br />
Jasmin Waldmann is an international Mind & Body<br />
Transformation Expert. She is the author of the book<br />
‘Change Me’. Visit www.jasminwaldmann.com. Book<br />
available on amazon.<br />
yourwellness.com
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