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The Fit Mom’s Guide to Playground Workout Hacks

The Fit Mom’s Guide to Playground Workout Hacks

Unfortunately, the playground isn’t your playground anymore.

You’re only there to let the kids run wild in a place that’s not your living room. It’s more than just a way to burn through pent-up energy, though. Having your kids play outside can provide them with an incredible number of benefits, from increased vitamin D levels to better grades at school.[1] And, hey, it doesn’t hurt that a super-long stint at the playground might inspire a few extra-long naps later in the day.

The only problem is you might feel a little left out of the feel-good exercise that’s happening all around you. You could, of course, partake in the sliding, swinging, and dangling from monkey bars, but you might also prefer a more concentrated, grown-up workout.

We have the solution you need so that everyone can benefit from outside time — playground workouts tailored to mom. Here’s a guide to playground workout hacks for the fit mom:

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Bench Jumps

They’re called box jumps at the gym, but do you see any CrossFit boxes anywhere? That’s why these are now called “bench jumps”. Find a bench or playground step that’s a reasonable jumping distance off of the ground and jump up, landing with both feet on the platform. Step down carefully and repeat.

Slide Tricep Dips

Find the least popular slide on the playground and go to town on your triceps:

  • Put your hands on the slide, plant your feet flat on the ground in front of you, and bend your knees.
  • Slide your body forward so that your booty is off of the slide and your arms are behind you.
  • Dip down so your elbows are at a 90-degree angle, and then push yourself back up with your triceps.

Swing Squats

You’d be hard-pressed to find a toddler who doesn’t love being pushed in the swings for what can feel like forever. Make better use of your time behind the ropes by dipping down for a squat between each push you give. If your child never tires of being pushed, you’re in for a serious leg-and-butt workout.

Swing Push-Ups

Here’s a move for when your child grows out of the swing. Put your feet into the seat and your hands on the ground, arms straight so that you’re in plank position. Lower your upper body down toward the mulch and back up and voila. You’ve just done one push-up.

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Stroller Press

Not all of your workout moves will take place on the playground itself. This is one that you can perform on the way to or from the park if your kiddos travel by stroller. Find a sloped pathway to push your stroller up — with one hand. Bend your arm and focus on your chest muscles, because that’s what we’re working here. And while you’re pushing and undoubtedly talking to your child, he or she will benefit, too, because social interaction helps children learn.[2]

Monkey Bar Abs

Your core is super important to your overall physical health since it, you know, supports your spine.[3] Therefore, you should find a set of monkey bars, grab on, and hang. Then, lift your knees up to your chest and really work those muscles. When you master this move, you can lift your straightened legs all the way up so that your body is in a 90-degree angle. Then, you can move onto tapping the monkey bar with your toes.

Stair Jumping Lunges

Your local playground probably has at least one set of stairs with a safety railing — for you, this railing is a way to balance as you go into an intense set of jumping lunges.

Start with one leg on a step. This one should be bent so that your back leg is straight and you’re in a lunge position. Then, jump up, straighten your arms and, while you’re in the air, switch legs so that the back leg is now bent forward on the step. Like we said, that railing is going to give you support in a move that’s seriously intense.

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Fireman Pole-Sit

Again, beware of sliding children before settling in for this move. You’ll simply put your back against the pole for support and slide down into a seated position with legs at a 90-degree angle and hold. The longer you can hold it, the more intense of a burn you’ll feel.

Jungle Gym Plank

Find a section of the jungle gym where there’s a bar that runs parallel to the ground. Grab onto the bar with your hands directly beneath your shoulders and step your feet back until you’re in a bona fide plank position. Hold it for as long as you can and you’re sure to feel your abs engage.

Ladder Toe Taps

Grab hold of the vertical bars of your playground’s ladder and tap the highest horizontal bar you can with your toe. Then, switch legs as quickly as you can, tapping the same bar. Repeat, repeat, repeat.

Elevated Bridge Jumps

The bridge from which your kiddos can survey the entire playground is now your spot to get in a bit of explosive, leg-toning cardio. Stand just next to it with your arms overhead, and then jump up as high as you can, and try and reach the top railing. Do this as many times as you can for a 30-second stretch, working your way up to a full minute of high-intensity jumps.

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Creative Cardio

The best part about taking your kids to the playground is not just watching them play but joining in — chances are, they love it when you do. So, for a bit of heart-pumping cardio, organize a game of tag or red-light, green-light, or any other playground game that gets everyone’s feet moving.[4] We promise the rest of your workout will pale in comparison to this — the part where you get to play with your loves.

These moves prove that it’s possible to build a workout outside of the gym and we have a sneaking suspicion that once you start, you’ll be able to incorporate some creative moves of your own. More importantly, you’re breaking a sweat and giving your kids the fun, carefree playground memories that they’ll cherish for the rest of their lives.

Now we call that a win-win.

Reference

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Published on March 13, 2019

What Makes A Great Place to Work Whilst Pregnant

What Makes A Great Place to Work Whilst Pregnant

Among women who had their first child in the early 1960s, just 44% worked at all during pregnancy. The latest figures show that 66% of mothers who gave birth to their first child between 2006 and 2008 worked during their pregnancy.[1]  It also showed that about eight-in-ten pregnant workers (82%) continued in the workplace until within one month of their first birth which has vastly increased from 35%. It is clear to see form the statical trends that more women are choosing to continue working through, and late into, pregnancy.

Unlike other developed world countries, the USA does not mandate any paid leave for new mothers under federal law,[2] though some individual employers make that accommodation and it is mandated by a handful of individual states. Finding what makes a great workplace whilst pregnant can alleviate stress and provide more stability for you and your family. 

In this article, you will discover exactly the best places to work whilst pregnant.

How Difficult Is It to Work Whilst Pregnant?

Many people strive to find and attain good jobs. For pregnant women, however, that process is often especially challenging. After all, you’ll face extra obstacles that are unique to expectant mothers.

If you are pregnant and need a job, then you’re definitely not alone. You are also not alone if you’re already employed and want to find a new job that is more family-friendly. Changing jobs while pregnant is something that many women consider, especially when they realise that their current positions may not be suitable for pregnancy or offer the benefits or flexibility that they’ll soon need. 

Getting a job while pregnant may not be the easiest thing in the world to do, but it is possible.

You can look for employment opportunities that don’t require too much physical exertion and that won’t cause you much emotional stress. Also, look for jobs that come with the chance to work flexible hours, offer good medical benefits, allow you to take time off as needed, and don’t require a long commute. In addition, it’s obviously wise to consider avoiding jobs that may expose you to toxins, people with communicable illnesses, or other physical hazards.

The Pre-Natal Mamma’s Needs

During pregnancy, there are many mental and physiological changes that a woman will go through. In understanding those changes, it is more clear which types of jobs and workplaces are more suited to you as a pregnant woman. 

During pregnancy, the birth of your baby and the postnatal period, changes in the hormones in your body can have an effect on your emotions during pregnancy. These hormones and the changes can cause joy, fear, surprise and anxiety all of which can be assisted with necessary support and talking. 

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The physiological changes are more varied according to each trimester:

1st Trimester (0-13 weeks)

In the first few weeks following conception, your hormone levels change significantly. Your uterus begins to support the growth of the placenta and the fetus, your body adds to its blood supply to carry oxygen and nutrients to the developing baby, and your heart rate increases.

These changes accompany many of the pregnancy symptoms, such as fatigue, morning sickness, headaches, and constipation. During the first trimester, the risk of miscarriage is significant.

2nd Trimester (13 – 27 weeks)

While the discomforts of early pregnancy should ease off, there are a few new symptoms to get used to. Common complaints include leg cramps and heartburn. You might find yourself growing more of an appetite, and your weight gain will accelerate. 

3rd Trimester (28 weeks – birth)

Travel restrictions take effect during the third trimester. It’s advised that you stay in relatively close proximity to your doctor or midwife in case you go into labor early. The baby is growing bigger and stronger; the kicks can be quite powerful and your abdomen is becoming larger and heavier.

Stretch marks may develop if they haven’t earlier in the pregnancy. Braxton-Hicks contractions- which are usually perceived as painless tightening can be felt. Lower back pain is very common and there may be more pelvic pressure and with this more frequent urination. 

Swollen legs and feet are very common as are increased fatigue, interrupted sleep and a reduced ability to eat a full meal at one sitting.

4th Trimester (Post birth onwards)

Your baby’s fourth trimester starts from the moment she’s born and lasts until she is three months old. The term is used to describe a period of great change and development in your newborn, as she adjusts to her new world outside your womb. There are many adaptations, recovery and rest that you and your baby need through this trimester whether you have a natural or c-section birth.

All of these considerations need to be in mind when looking to find a great workplace whilst pregnant — whether you’re looking to ask for more support from your current workplace, find a new job or enter employment. 

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Next, let’s look at the factors that would define the opposite; somewhere you shouldn’t look to work whilst pregnant.

How to Spot The Worst Workplaces to Work Whilst Pregnant

1. Non-Negotiable Heavy Lifting

Do you have to lift, push, bend, shove, and load materials all day? If you do, many experts believe you should ask for a job reassignment or quit by the 20th week of pregnancy.

2. Toxic Environments

The list of jobs that involve dangerous substances is miles long. Consider the artist who works with paint and solvents all day, the dry cleaner who breathes in cleaning fumes, the agricultural or horticultural worker who works with pesticides, the photographer who uses toxic chemicals to develop pictures, the tollbooth attendant who breathes in car and truck exhaust, or the printer who works with lead substances.

3. Proximity to People with Communicable Illnesses

Working with or exposure to certain bacteria, viruses, or other infectious agents could increase your chances of having a miscarriage, a baby with a birth defect, or other reproductive problems.  Some infections can pass to an unborn baby during pregnancy and cause a miscarriage or birth defect. Infections like seasonal influenza (the flu) and pneumonia can cause more serious illness in pregnant women.

4. Extended Hours of Standing

Cooks, nurses, salesclerks, waiters, police officers, and others, have jobs that keep them on their feet all day. This can be difficult for a pregnant woman, but it might be downright dangerous for her unborn baby. Studies have found that long hours of standing during the last half of pregnancy disrupt the flow of blood.[3]

Key Factors Creating a Great Workplace whilst Pregnant

1. Flexibility

You might feel tired as your body works overtime to support your pregnancy — and resting during the workday can be tough. Having an employer or job that provide care and is understanding to your needs is hugely beneficial.

A compassionate and empathetic employer will understand morning sickness; they will facilitate changes in working hours to accommodate your energy and assist with the smells from the work kitchen. 

They will also enable you to remain flexible to snack as and when you want to – crackers and other bland foods can be lifesavers when you feel nauseated. Nad eating small frequent meals are similarly saving you as your meal quantity decreases.

2. Compassion

More employers are learning that the idea that pregnant women are willing and necessary contributors to the economy and are capable of adding long-term value to their organizations. 

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Employers that follow good practice in maternity can improve the experience of pregnant employees and new mothers and encourage them to return to work following maternity leave.

A good relationship between a pregnant employee and her line manager is essential to the successful reintegration of the employee following maternity leave.

3. Stress Reduced

Stress on the job can sap the energy you need to care for yourself and your baby.

To minimize workplace stress, take control. Make daily to-do lists and prioritise your tasks. Consider what you can delegate to someone else — or eliminate. 

Talk it out. Share frustrations with a supportive co-worker, friend or loved one. 

Practice relaxation techniques, such as breathing slowly or imagining yourself in a calm place. Try a prenatal yoga class, as long as your health care provider says it’s OK.

4. Adaptable

As your pregnancy progresses, everyday activities such as sitting and standing can become uncomfortable. Remember those short, frequent breaks to combat fatigue? Moving around every few hours also can ease muscle tension and help prevent fluid buildup in your legs and feet. 

Using an adjustable chair with good lower back support can make long hours of sitting much easier — especially as your weight and posture change. If your chair isn’t adjustable, use a small pillow or cushion to provide extra support for your back.

Elevate your legs to decrease swelling. If you must stand for long periods of time, put one of your feet up on a footrest, low stool or box. Switch feet every so often and take frequent breaks.

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Wear comfortable shoes with good arch support. Consider wearing support or compression hose, too.

5. Financial Support

Financial strain is one of the leading causes of peri & post natal depression. Employers can support employees by offering them benefits beyond the statutory minimum, for example training mechanisms to help them cope with balancing work and family commitments. 

The employer should conduct a performance review with the employee prior to her maternity leave to boost her confidence and encourage her to consider how parenthood and work will fit together.

Key Take-Aways

If you’re working while you’re pregnant, you need to know your rights to antenatal care, maternity leave and benefits. 

If you have any worries about your health while at work, talk to your doctor, midwife or occupational health nurse. You can also talk to your employer, union representative, or someone in the personnel department (HR) where you work. 

Once you tell your employer that you’re pregnant, they should do a risk assessment with you to see if your job poses any risks to you or your baby. If there are any risks, they have to make reasonable adjustments to remove them. This can include changing your working hours. 

If you work with chemicals, lead or X-rays, or in a job with a lot of lifting, it may be illegal for you to continue to work. In this case, your employer must offer you alternative work on the same terms and conditions as your original job. If there’s no safe alternative, your employer should suspend you on full pay (give you paid leave) for as long as necessary to avoid the risk.

Look for employment opportunities that don’t require too much physical exertion and that won’t cause you much emotional stress. Also, look for jobs that come with the chance to work flexible hours, offer good medical benefits, allow you to take time off as needed, and don’t require a long commute. 

Your current employer may need to offer you different types of work or a change to your working hours. If your employer can’t get rid of the risks (for example by finding other suitable work without any reduction in pay for you), they should offer you suspension on full pay.

Featured photo credit: Alicia Petresc via unsplash.com

Reference

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