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Top 5 tips for working mums to build exercise into your week

Wow!  The year is well under way and Easter has been and gone.. including the chocolate!  Winter is now approaching and we may be finding the busy-ness of life and work interfering with our exercise routines.

About 8 weeks ago I decided I needed to take action!  I needed to stop the negative cycle of not exercising for a few days turn into a week. It was happening too often.  One week I was like, “I’m so good… I exercised 4 times this week!”  only to be followed by a bad week and hearing myself saying “I’m hopeless… Its been a whole week of no exercise… argh!!”.

So I made a CONSCIOUS decision to commit to the following steps.  They have been super helpful, especially the first three tips!  I can truly say that I have not gone more than 2 days without exercise in the last 8 weeks since writing these down.

1. Day Rule:  Never let more than 2 days in a row go without exercising.  After two days have gone by with no exercise there is no negotiating… YOU MUST ACT!   Even if it’s just a 15 minute walk or 100 sit ups on the floor in front of the TV at night.  Make a promise to do SOMETHING on that third day and JUST DO IT!  (the ‘Nike’ way)

2. Find your Exercise Buddy:  Work out how you can exercise AND nurture a relationship that’s important to you… e.g. catchup with a friend at same time.  This is a double dose of Mental Health… Not only are you are catching up with a friend (which research has shown is beneficial to our mental health) but you are also getting the endorphin release.  This works best if it’s a set day/time to save texting back and forth working out a time that fits in with your schedules.

3. Shake it up a bit!  Exercise doesn’t have to be long and strenuous.  When time isn’t on your side instead of saying… “I don’t have time for a half hour walk or run today”  try interval training, i.e.  short bursts of intensity with rest intervals in between.  This gives your muscles and anaerobic system a wake up call and your body needs this every now and then.  For example, after a 5 minute warmup, find a soccer field in your neighbourhood and sprint the lengths and walk the widths and do 3 laps!  This takes 15 minutes!  Very quick and effective.

4. Look for opportunities:  Make a commitment to use the stairs on your ‘non exercise’ days, or park further away from work.  It can all add up and make the difference between a sedentary day and a day with 10,000 steps in it!

5. Play with your kids!  Any kind of energy expenditure is good for us so why not combine it with creating laughter and fun in your house and feeling like a good mum at the same time?  Throwing your 2 year old up in the air and catching them 5 times in a row is great for your upper body strength. I know you know this but sometimes we let our general fatigue and ‘mummy guilt mind’ weigh us down and we are too busy beating ourselves up to be spontaneous and fun with our kids.  Have you tried ‘nudey rudey runs’ in your house?  It’s very funny and even funnier when you see their eyes light up when you suggest it?  Although, my 12 year old is no longer keen on participating, she loves helping me catch the younger ones.  It’s a ritual at bath time.   They get to run around the house in the nude and when you catch them you get to put them in the bath.  This always brings laughter to the house and I’m always breathless at the end because they are getting faster and better at it!

I know the 5 tips above are not rocket science but every now and then you do need to check in on how well you are looking after yourself.  Are you doing the best you can to look after your health and wellbeing?

 

 

 

 

Top 5 tips for Working mums to build exercise into your week

 

Wow!  The year is well under way and Easter has been and gone.. including the chocolate!  Winter is now approaching and we may be finding the busy-ness of life and work interfering with our exercise routines.

 

About 8 weeks ago I decided I needed to take action!  I needed to stop the negative cycle of not exercising for a few days turn into a week. It was happening too often.  One week I was like, “I’m so good… I exercised 4 times this week!”  only to be followed by a bad week and hearing myself saying “I’m hopeless… Its been a whole week of no exercise… argh!!”.

So I made a CONSCIOUS decision to commit to the following steps.  They have been super helpful, especially the first three tips!  I can truly say that I have not gone more than 2 days without exercise in the last 8 weeks since writing these down.

  1. 2 Day Rule:  Never let more than 2 days in a row go without exercising.  After two days have gone by with no exercise there is no negotiating… YOU MUST ACT!   Even if it’s just a 15 minute walk or 100 sit ups on the floor in front of the TV at night.  Make a promise to do SOMETHING on that third day and JUST DO IT!  (the ‘Nike’ way)
  2. Find your Exercise Buddy:  Work out how you can exercise AND nurture a relationship that’s important to you… e.g. catchup with a friend at same time.  This is a double dose of Mental Health… Not only are you are catching up with a friend (which research has shown is beneficial to our mental health) but you are also getting the endorphin release.  This works best if it’s a set day/time to save texting back and forth working out a time that fits in with your schedules.
  3. Shake it up a bit!  Exercise doesn’t have to be long and strenuous.  When time isn’t on your side instead of saying… “I don’t have time for a half hour walk or run today”  try interval training, i.e.  short bursts of intensity with rest intervals in between.  This gives your muscles and anaerobic system a wake up call and your body needs this every now and then.  For example, after a 5 minute warmup, find a soccer field in your neighbourhood and sprint the lengths and walk the widths and do 3 laps!  This takes 15 minutes!  Very quick and effective.
  4. Look for opportunities:  Make a commitment to use the stairs on your ‘non exercise’ days, or park further away from work.  It can all add up and make the difference between a sedentary day and a day with 10,000 steps in it!
  5. Play with your kids!  Any kind of energy expenditure is good for us so why not combine it with creating laughter and fun in your house and feeling like a good mum at the same time?  Throwing your 2 year old up in the air and catching them 5 times in a row is great for your upper body strength. I know you know this but sometimes we let our general fatigue and ‘mummy guilt mind’ weigh us down and we are too busy beating ourselves up to be spontaneous and fun with our kids.  Have you tried ‘nudey rudey runs’ in your house?  It’s very funny and even funnier when you see their eyes light up when you suggest it?  Although, my 12 year old is no longer keen on participating, she loves helping me catch the younger ones.  It’s a ritual at bath time.   They get to run around the house in the nude and when you catch them you get to put them in the bath.  This always brings laughter to the house and I’m always breathless at the end because they are getting faster and better at it!

Anyway, I know the 5 tips above are not rocket science but every now and then you do need to check in on how well you are looking after yourself.  Are you doing the best you can to look after your health and wellbeing?

 

 

 




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