Finding time for myself made me a better mom.

Becoming a mom was life changing in many ways. I used to be the busiest person in the newsroom when I was a TV news producer. Then I had become the busiest stay-at-home mom. This time my research skills took on the topics of child development and parenting. The grunt work went into caring for a home and child.

Taking care of a baby was a bit overwhelming for me at first, even as I had often been the responsible and efficient type. Mulit-tasker extraordinaire! Then, two years later… one baby, unexpectedly turned into two. Like I said, life changing.

When you’re caring for a baby and preschooler, plus home and husband you tend to forget yourself. I did for a time. After getting into the groove and rhythm of our new family life, I realized that finding time for myself wasn’t just good for me – it was good for everyone else at home.

So I had made major changes in my life and myself, but the person I used to be was not lost forever. I had just evolved. For me to realize this and truly believe it, I had to make time to do my own thing.

I couln’t go back to work right away with the demands of caring for two young kids – and moving into a new home on top of it all. But I had my husband and a support system. With their help, I could pry myself away from home and baby duty, to get some time alone to do my own thing.

I had discovered yoga which helped me tremendously – getting back into shape gently, post-baby. Yoga was good for my psyche as well. And boy did I need to learn how to clear my head, focus and just… be in the now! Those three times a week at the studio was great for re-charging.

I used to feel guilty whenever I’d take the occasional extended lunch or dinner out with my friends or even my husband. Then I realized, I didn’t really have to fee guilty at all. Because those few hours away from my kids actually made me miss them more. The time I was with them became even more enjoyable – more precious.

Now the babies have grown into preschoolers. With more quiet time at home, I’ve been writing again – adding a few more hours of mommy-time to my day. My husband also got me into joining him for his runs. I liked it so much, that I’ve had to forego the yoga studio, to get myself into a training routine. I’ve managed to finish a few 5 and 10 k races. If only there were enough hours in the day, doing regular running and yoga would be perfect!

But, I’m not complaining. I’m back to work. I’m running regularly. My kids are fine even if I’m no longer around them 24-hours a day. They’re more independent and their world has opened up to other people. I’m not constantly thinking about this or worrying about that.

Taking time out from mommy-duty has led to that evolution I was talking about. I am much calmer and I feel more balanced now. Motherhood doesn’t feel like a juggling act anymore. Ironically, what it took was adding a few more balls to juggle into my regular routine.

Now… I am done writing my last post for this week, and I’m off to do a 5K run before everyone comes home. I feel good and I can look forward to the weekend.

Speaking of which…. If you haven’t thought of what your regular mommy-time routine would be, start with a good date – just you and the husband. Your kids should be fine with the sitter for a few hours. Trust me.

Fun, simple baby workouts for your 7 to 10-month-old.

Babies and young kids in general learn best through play and interaction. By nature, babies like to follow your lead and they like repetition. These little ones are naturally curious and thrive on exploring their world – engaging their sense of sight, touch and sound. They love to move around because that’s what they need to do to explore.

Exploit your child’s natural inclination to move and get into everything. We have some play-at-home ideas from certified occupational therapists that will give your baby a good workout. You’ll definitely qualify as your child’s first trainer. No expensive baby gym membership required!

Occupational therapists from Arizona’s High County Early Intervention work with children ages 0 to 3, who are showing delays in their physical development.  But they also have some simple, effective play exercises that encourage the average child to develop motor skills – on track and as scheduled.

Walking in particular is a gross motor milestone most parents anticipate. Never mind if it means having to run after them more often! Reaching that milestone is one major indicator that baby is growing – and developing – as she is supossed to.

Though it’s not just about reaching the mark. It’s also about encouraging a child’s total development. Educators and child development experts agree on the mind body connection. An active child is a thinking child.

Here are some tips for getting your baby physically fit:

Babies 7-10 Months

floor play

To encourage your baby to move, put them on their tummies on a safe, clean play mat. Place a favorite toy slightly beyond reach so they make an effort to pivot or retrieve it. This will encourage intentional movement. Typically babies will drag themselves across the floor by pushing their bodies using their legs.

Some play mats come with loops that hold up toys with varying colors and textures or make sounds when moved. These are also called baby gyms and are good for entertaining and exercising babies while they’re on their backs.

chair play

Your baby has to use her trunk muscles to sit up, so give her lots of opportunities to practice and develop upper body strength. When my daughter was able to hold her head up past her 2nd month, we got her the Bumbo Baby Seat – which she was able to use until her 11th month. Originally made for cerebral palsy patients, the chair’s unique design supports a child’s trunk and let’s them sit up as early as 2 or 3 months.

In a Bumbo Seat or a high chair, place toys on a tray and let baby reach for her favorites. She will be developing trunk strength while improving hand-eye coordination.

creeping to crawling

As your baby starts to creep, encourage her to assume the hand-knee position by placing a rolled towel below her abdomen while she’s lying on her stomach. When she’s comfortable with this position, encourage her to rock back and forth. This trains her to shift weight from one arm to another. You can also accomplish this by placing a toy in front of her so she picks it up with one hand while using the opposite arm for support.

You should also let your baby crawl up steps on her hands and knees. This one is a great total body workout for your budding walker.

standing

Your baby will eventually use her arms to pull up on furniture so she can stand with support. For her first attempts, make sure you’re within hands reach to help. Check for proper form. Feet should be flat on the floor, knees are apart and bent slightly.

Anther good exercise is to let your child stand on your lap while holding her hands and bouncing her up and down. Babies love this and it’s great for developing leg strength.

Tomorrow, more play and exercise routines as your child approaches walking age.

Another pregnancy Rx… get active!

Doctors should add another prescription for expectant mothers – exercise. Most MDs don’t seem to emphasize it enough, but active moms are healthier and happier, so are their babies. According to a report in this year’s August issue of the Journal of the American Academy of Orthopedic Surgeons (JAAOS), physicians and mid-wives should be advising their pregnant patients to engage in low to moderate exercise.

Even if the expectant mother has not exercised prior to her pregnancy, now would be a good time to start – just as any. Read on to find out why, and what the best exercises are for moms-to-be.

Many doctors even advice women to “take it easy” while they’re pregnant “just to be on the safe side.” Some physicians still hold on to the old belief that physical activity  can hurt a pregnant woman and her fetus. New medical findings already disprove this. There are only a few medical cases that will call for pregnant women to skip their work-outs. Experience also accounts for healthy, full-term pregnancies that include a healthy regular dose of exercise.

According to the review article published in JAAOS, aerobic exercise, impact and non-impact activities, resistance training and swimming can help with:

• lowering maternal blood pressure;
• lowering glucose levels;
• reducing pregnancy-related swelling;
• easing lower-back and other musculoskeletal pain;
• and improving hormonal mood swings.

Active pregnancies are also linked to easier labor and deliveries with less complications. This not only benefits mothers, but helps newborn health outcomes as well.

Study author Dr. Marlene DeMaio says women who did not exercise regularly before becoming pregnant should not be discouraged – or have an excuse not to exercise. ”When a woman becomes pregnant, she often re-evaluates her lifestyle. She is motivated in a new way to deliver a healthy baby, and be healthy herself,” explains Dr. DeMaio.

If you are pregnant and have not been exercising regularly before, you can start a more active lifestyle. Just begin with low impact activities such as walking or swimming. Even prenatal yoga classes or light weights can do you good.

It is best to be under the guidance of a fitness professional, especially if you were not very active before. Consult with your doctor to make sure you do not have a pregnancy condition that can be aggravated by exercise. Otherwise, most normal pregnancies can have – or rather, should have – exercise as part of the daily routine.

And remember that they recommend low to moderate exercise. The goal is to adapt fitness to your current state of health, along with the stage of your pregnancy. For example, long-time runners can switch to running in a swimming pool later in their pregnancy when it is harder to take road impact with a heavier belly.

Caring for a baby is a physical and emotional feat. Might as well get physically fit to take on the challenge. Those exercise endorphins should also be good for you. Happy mommies make happy babies!

Get your kids moving!

Encouraging kids to be physically active is more important than most parents realize. Even if your little couch potato isn’t tipping the scales, getting her to use her muscles, pump her heart and flex her joints is important for growth. Sports scientists say, active kids become taller adults. And that’s just the tip of the iceberg. Years of research have proven, active kids are happier, more sociable and better behaved. They even do better in school.

There is also the issue of childhood obesity. According to the US Center for Disease Control (CDC), obese children are likely to become obese adults. This comes with a higher risk for heart disease, diabetes, stroke, cancer and osteoarthritis when they get older.

The CDC advices that kids should get an hour or two of active movement daily. Activities can range from informal play to organized sports. The important thing is just to get them moving – and have fun while they’re at it. So how can you do this?

Sports programs

Find out what interests your child and play on his competitive streak. As early as 4 years old, kids can participate in baseball, soccer or swimming programs.

For younger children who aren’t competitive, gymnastics is ideal. It uses most muscle groups and helps build basic balance, flexibility and coordination. There are plenty gymnastics classes for toddlers now being offered.

Gymboree, for example, has sports-play programs that let toddlers try out basic movements for different sports. In one module kids can get a feel for a variety – from gymnastics, to golf, baseball and soccer – all in the spirit of fun and play. No pressure. From programs like this you can get a good idea of your child’s natural inclinations.

Enjoy the great outdoors

Living in an urban jungle doesn’t mean your children can’t enjoy sweating it outdoors. Remember hopscotch? All you need is chalk and safe ground space to get them hop-skipping to fitness. Hopscotch is actually plyometrics – a very good way to build muscle strength and coordination.

Dodgeball is another good outdoor game. For the preschool set, use a soccer or beach ball for lower impact and safety. The game rules can be altered for young kids. One team forms a circle while another team stands inside. Players who form the circle throw the ball at the players inside who must try to dodge it.

Enjoy the great indoors

There’s a lot of fun physical activity that can happen indoors as well. Your little music lover can dance to upbeat music. Encourage them!

Notice how kids love to jump up and down furniture? That’s great exercise too. Spare your sofa or bed and take jumping up a notch with a trampoline. Just make sure you have enough ceiling height or take it out to the garden.

There’s also a lot of exercise your kids can get from walking with you on errands or grocery shopping. Take them along! Let your preschooler push the mini carts. Put them in charge of loading items. Before you know it they’ve clocked in enough exercise for the day.

Get them active – for life

You can make physical activities part of your family’s daily routine by taking walks or playing active games together. Use the neighborhood playground. Take the stairs instead of the elevators. After dinner, hit the street for a moonlit walk before (or instead of!) opening the TV.

Even very young children should do simple chores – cleaning their room, packing away toys they played with, watering the plants, feeding the pet, setting the table, cleaning up after they eat. Add these all up day in and out and you’ll have a physically active child.

Make physical activities a regular part of the day and you’ll be creating a healthy pattern for life. So go… get the kids moving!