May is for Mothers and Movement

May is the month to celebrate Moms! We often associate Mother’s Day with exchanging cards, flowers or other thoughtful presents. But one of the most meaningful gifts you can give to each other is time spent together; a healthy way to do that is through exercise.

Fun fact, I am almost 57 years old and my mother is 82 years old and she comes to Wardville Workouts 2X a week for a full hour session each time. While we all know the physical benefits of exercise my Mom gets by working out, she and I both benefit emotionally by connecting with each other during our sessions. Also, I have 2 clients who come regularly to Wardville Workouts and when their daughters are available, they join their moms for a mother/ daughter sweat session!

So, whether you are a:

young mom looking for activities to engage your energetic little ones or
you are the mother of teens looking to pry your kids from away from their devices or
you are an adult daughter searching for ways to stay connected to your own mother or
you are a grandmother aiming to remain fit to play with your grandkids, “moving” with each other can be a wonderful way to create lasting memories.

In this blog, my goal is to share with you some fun, but also beneficial workouts ideas for “Moms and kids” of all ages.

Workouts for mothers and young kids

If your children are under 10, they likely have lots of energy, so the best workouts for you and your little ones should involve lots of cardio. Here are some silly moves you can do together to get him or her moving and as a result tired out! Repeat each move 3X for a quick 15-minute sweat fest:

Relay races- race each other to your mailbox or up and down the stairs in your house- 1 minute
Jumping jacks- 10
Skipping to music- 1 minute
Bunny hops- 10
Marching to music- 1 minute
Leopard crawls- kids from their knees/ moms from their tip toes- crawl forward 2, then back 2- 10 reps
Monster walks- band above your knees- lumber 10 steps forward, then 10 steps backward

Workouts for mothers and tweens or teens

If you’re the parent of middle and high school kids, you are probably trying desperately to get them off their phones. By engaging them in activities that are not too strenuous, but instead promote body positivity, and the sculpting and toning of muscles, they will soon see the benefits of exercise!

My advice for workouts for this age group is a routine where they use relatively light weights or only body weight, but perform many reps. This process will help to gradually shape and strengthen muscles, without creating soreness or bulk. Here is an example of a workout for you and your tween/ teen:

Upper body: 5 exercises- Using 2 or 3 lb dumbbells, perform each for 1 minute, with a 20 second break in between, repeat 2X- 3X:

Bicep curls
Tricep kickbacks
Shoulder presses
Lateral raises
Front raises

Lower body: 5 exercises- Using only bodyweight perform each for 1 minute, with a 20 second break in between, repeat 2X- 3X:

Body weight squats
Reverse lunges
Backward leg swings
Inchworms
Wall sits

Workouts for adult mothers and their middle-aged mothers

Women in their 20’s/ 30’ and 40’/ 50’s can benefit from heavier strength training, and light cardio. Lifting more weight and using resistance bands at this stage lead to better bone health, delaying the onset of osteoporosis. Also adding cardio to your routine conditions your heart and lungs, sheds fat, reduces stress and improves overall mental health. Here is a fitness routine to especially benefit these age groups:

Combination moves for upper and lower body using 8 or 10 lb dumbbells, 10 reps each, repeat 2X- 3X:

Thrusters- a squat then a shoulder press
Forward lunges- alternating legs then 45 degree raises
Sumo goblet squat- into a twist right/ then left
Deadlift into upright row
Renegade rows
Cardio: run/ walk at an incline for a ½ mile or a mile depending on your fitness level, or aim to burn 40 calories on a stationary bike, 1X

Workouts for grandmothers

My advice for women in their 60’s and beyond is to focus on improving balance, flexibility and coordination to prevent falls and to allow the exerciser to stay relatively active for their grandchildren. Here are my pics for the most beneficial moves that you can do with your grandmother, repeat 2X- 3X:

Farmers’ carry- holding in each hand at your sides 25 lb weights- walk back and forth for 30 seconds
Hamstring sweep- 10 each side
Standing banded donkey kicks- 10 each side
Step- ups to a box holding moderate weights- 10 each side
Semi- circles- Stand on one leg and tap the opposite forward, to the side and then backward while balancing- 5 semi circles per side
Heel to Toe Walk- in a straight line placing one foot in front of the other- 10 steps one direction, then back
Cardio: low impact Arc Trainer- 5 minutes or rower- 500- 1,000 meters, 1X

See my social media posts on Instagram and Facebook for demos of how to correctly perform each move!

In conclusion, exercising together isn’t just about staying fit, it’s about building memories, strengthening your bonds and deepening your emotional connections. At the same time all parties are setting a powerful example to each other of the importance of health and self-care. So, grab your dumbbells, lace up your sneakers and get moving one rep, one walk and one high five at a time! “Movement really is medicine for mothers!”