The number one reason mom’s don’t exercise is they don’t (think they) have time. They are busy with baby (or babies/kids) and next thing they know the day is over. Well there are things you can do in your everyday activity that can help restore function without adding ‘exercise’ to your to do list.
- Get off the couch
Duh, right? Well I don’t mean get up and exercise, I mean sit on the floor! Couches and chairs are designed to keep us comfortable, even in positions that our body is not supposed to be in for extended periods of time. So, get off the couch and get onto the floor. When the kiddos are playing and you are checking emails or drinking your coffee, sit on the floor. Just the act of getting up and down off the floor forces your body to move in ways that begin to strengthen your core stability system. There is no ‘right’ or ‘wrong’ way to sit on the floor. The fact is if you are on the floor, you won’t be able to stay in the same position for long, due to discomfort, and this is a good thing! Keep moving, even when you are resting!
- Stop using your back to lift
Now, you might think you already do this. But you probably only take this into consideration when lifting heavy objects. Take a day, and be conscious of your body position and mechanics every time you lift ANYTHING. I’m talking, the baby, the laundry, that dirty spoon off the floor. Anything. Are you rounding your low back with straight legs? Most likely at least some of the time you are, without even realizing it. Make a conscious effort to avoid this. Whether it is hinging at the hips or squatting down, do whatever it takes to avoid rounding your low back in order to get down to lift anything up. This includes lifting the baby out of the crib! If you are too short to get baby out of the crib without rounding, then get a step stool so you can hinge at the hips to get over the rail.
- Exhale when you lift
Lifting things is strenuous, which is why you shouldn’t use your back to do it, like I mentioned already. But learning to exhale as you lift anything, is the first step to engaging your core properly. Next time you have to pick up baby, think about blowing air out and lifting your pelvic floor and engaging your transverse abs (like your bracing for a punch to the gut) before you lift.
- Stop sucking it in
As your reading this, are you holding in your belly? Maybe. You might do this all the time without even realizing it. I do. A lot. I am trying my best to stop, but it’s habit that has been engrained in me for years, and it’s going to take longer than a few months to stop. When you hold your tummy in, it increases your intrabdominal pressure and forces your core muscles to work overtime. In my case, this led to my pelvic floor becoming tight and spastic in order to compensate for my sucked in tummy! As I wrote this paragraph I had to think to release my tummy 3x! It’s so hard to break habits that have become subconscious!
- Carry your baby
And I don’t mean in a wrap or in their carseat. I mean actually carry them, in your arms. What do you think is working in order to keep you upright while you’re holding 10-20lbs of wiggly baby? Your core! This is a natural, healthy way of building core strength. How do you think people got around with their babies before cars? They carried them! I can tell you, after a good hour or so of carrying Nugget around my whole upper body is burning and my core can definitely feel the work! And it’s not like you need to go out and find opportunities to carry your babe, I carry Nugget around the house while I tidy up. One hand for picking up mess, the other for carrying babe. Then I switch. Just like floor sitting, you can’t hold a baby in the same position for long before both your arms, and the baby get tired of it. The bonus of this is it is also extremely good for baby’s development to be held. The constant movement helps them build core strength and helps them meet milestones faster. Haven’t you ever noticed your baby immediately calms down the second you start carrying them around? This is because they need the movement too! Win-win!
- Let baby be your guide
This one only really applies if baby is old enough to be somewhat mobile, but even once they are doing tummy time consistently you can model them. Babies instictively move functionally. Try to mimic their motions exactly, not skipping steps to make it easier. A lot of ‘prescribed’ core exercises are movements your baby does naturally!
- Walk instead of driving
Next time you have an errand to run within 5km of your house, get out the stroller and walk there to do it! It will definitely take a little longer, but it will be like killing two birds with one stone – exercise and an errand. I routinely walk to the post office, or the bank, or the pharmacy and I feel so much better after I’m done! Plus, Nugget usually falls asleep in the stroller, so add a nap to the stack of things getting accomplished – because we all know a nap is a solid accomplishment!
Becoming healthier doesn’t always have to mean spending an hour a day at the gym, sometimes we can find ways to squeeze activity into everyday life. If you are able to start incorporating some of these changes into your daily life, your core and floor will thank you!