Theresa Miller is a qualified Zumba instructor and with many years of dance training and experience. Today she shares her advice with mum2sons on how to incorporate fitness into our daily lives.
Hi my name is Theresa and I am a Zumba Fitness certified Instructor. Between caring for children, workplace demands, household chores, doctors appointments, school and all the rest, there is often precious little time for mums to sweat and get fit. But it is possible! When you make time for yourself you actually feel more energised, positive, confident and most important, healthy.
BLOCK IT OUT
If you have an appointment on your calendar, chances are you show up. If you set aside specific times in your diary/calendar they feel more like an appointment you have to keep. I started actually blocking out “I go to Zumba Thursday nights” so that my husband knew it was his night to pick up my daughter from activities.
Schedule it as part of your day and make it non-negotiable.
Set a time for physical activity and stick to it. You’re more likely to find time to be active if you do it at the same time and on the same days each week. If you can possibly do an exercise class in the morning it sets you up for the day.
REGULAR EXERCISERS DON”T FIND TIME, THEY TAKE TIME
Most of us have unused chunks of time in our day. Pay attention to how you use your time. Those 10/20 minutes you spend throughout the day on Facebook or doing other things, you can possibly add them all together and use them to make yourself feel great by exercising.
Walk your children to and from school. This will help them develop a pattern of physical activity. If parents are physically active, children are likely to follow their lead and be active too. Instead of watching TV or spending time on a tablet, encourage them to play in the garden or go to the park. I have some mums and daughters doing my classes together (12 & over for insurance purposes only).
Daily chores such as shopping or housework don’t count towards your activity target. This is because your body doesn’t work hard enough to get your heart rate up. The NHS guidelines for adults suggests that to stay healthy you should try to do 150 minutes of moderate aerobic activity every week. They also recommend that you do strengthening exercises on two or more days a week that work the major muscle (legs, hips, back, abdomen, chest, shoulders and arms).
Alternatively 70 minutes of vigorous activity provides the same health benefits. Vigorous activity makes you breathe hard and fast. If you’re working at this level, you won’t be able to say more than a few words without pausing for breathe. Some vigorous activities count as both an aerobic activity and a muscle-strengthening activity.
HOW I ENDED UP BECOMING A ZUMBA INSTRUCTOR
I had a blood test and they found that I had a high cholesterol level. I was given a sheet on the exercise guidelines by my doctor. I had been attending Zumba classes and loved them but knew I needed to up my game. I had been trained in dance and had done an exercise to music course years before. I knew that Zumba would give me the aerobic and muscle strengthening activity I needed. Encouraged by my instructor at the time, I did the course and have never looked back. It’s my love and my passion!! Dance makes you happy and I’m at my happiest doing Zumba.
Zumba Fitness can help individuals burn anywhere from 400 to 1000 calories per session. The classes move from slow to fast paced actions and vice versa to keep your heart rate and metabolism up. You continue to benefit by adequately pumping blood to all other body parts, sweating to get rid of excess water and toxins and have an improved sense of being as a whole. You are strengthening all the major muscles in a Zumba class.
You do not need to purchase expensive attire or invest in pricey gym memberships to join. You can use your regular gym clothes and gym shoes to join Zumba classes. I would love for you to come and join me in my love of life/dance/fitness. Let’s get healthy together!
Theresa has morning and evening classes 6 days a week in North West London (Pinner, North Harrow & Kenton).