Tell me how you exercise with a baby and toddler and no energy

[tiredtrumpet]

Basically, just that!
I need to exercise but I have a 2yr old and a 16 week old. Gym membership isn't really an option because of the cost (the cheapest around here is £40 a month plus a £25 starter fee). I don't have much childcare and when I do they generally only tend to take one of them
DH is home in the evenings but after bath and bed and cleaning tidying etc there's nothing much left to give, so I'm hoping to do something during the day whilst on mat leave to get me motivated enough so when I go back to work, I can exercise in the evenings.
I just have no idea where to start so I never do

Can you start up with couch to 5k, in the mornings, before your DH goes to work? Getting out early means it's out of the way and you still have the rest of the day as normal. Otherwise, you could do it in the evenings when he gets home.

Once you're running, it honestly is the easiest exercise to fit in, anywhere. Lunchtimes; commutes; a quick 20 mins round the block while the baby naps; a short blast from the conference venue while you're away with work; a fast 5k while someone watches the kids - etc etc. It's brilliant for mental and physical health, can fit into all lifestyles, and it's free...

Once or twice in the week - when family can takenDC1 and/or you can walk with them both - and both weekend days wouldn’t be at all “sporadic”.
No need for lengthy warm ups etc if you start with the online options you can do.

For weight loss, food is by far the most important thing. Exercise has so many benefits too.

I got a cheap secondhand exercise bike. Can do it while your oldest is watching tv or playing nicely and have youngest in pram next to you if they need to be super close

I don't think you need to worry about formal exercise too much. Eating a healthy diet is the most important thing. Just put them in the buggy and do lots of walking. When one goes to nursery, find a buggy/pram fit class. The best thing in the long term would be to take up yoga - perhaps DH can take over one evening a week so you can go to a class, and then there are loads of free videos online. Adrienne is excellent and lovely. Running is also great but you have to be in a place mentally and physically where you have the energy for it. If I'm too tired and stressed, running takes too much toll on my body and makes me ill.

Walking on mat leave (I had a resistant napper - still do, come to think of it 🤦🏻‍♀️) made me the thinnest I’ve been since before university! I’d have no chance now that she’s 13mo and wants to walk everywhere so I feel your pain. Could you use your childcare for the oldest while you walk with the youngest?

Can you hand the DC over to your DH when he gets home in the evenings and just go out for 15/20 minutes on your own? You could start with walking/jogging and build up to short runs. If you managed that every day your fitness would increase quite fast and you would at least get your pulse rate up which sounds difficult to achieve with the kids in tow. The little break and some fresh air would probably do you good as well.

Walking transformed my weight loss with DC1! It also improved my mood, gave me more energy and strangely gave me a purpose- I tried to better myself on every walk by using a tracker like mapmywalk or something. I would go for longer or try and walk faster each time.

Just want to say though, you are only 16 weeks PP, don't be so tough on yourself. With 2 young DC's I'm not surprised you are tired

I used a double pram (give the toddler food or toys to keep them occupied). I also found a Mums and bubs Pilates class that let me take both my children. I used to set them up on a mat with lots of toys and books and then the instructors would also help keep an eye on them as I did my exercises. It's not easy to find the time or energy, but if you accept the fact that you won't get the same type of sweat sessions at the gym that you did prior to kids, you can find ways. Get into your gym clothes first thing in the morning and then even if it's just 5 minutes at a time, you can do some skipping, squats etc. Just finding a way to get started will energise you and then you might find your options increase.

If your DH is home in the evenings why can't he do bath and bed times?
I have no childcare so my only time to go to the gym/run is in the evenings when my husband is home from work and he sorts the DC out.
If you can't afford a gym membership couch to 5k is a good place to start and there are plenty of YouTube videos out there

don't give yourself a hard time. take the three of you out for a daily walk, and maybe do some yoga with adrienne (youtube) in the sitting room.

what about a buggy board? would they prefer that to sitting?

I had a six month old and a 2.5 year old when I started with the DDP Yoga app. Six quid a month, works on mobile (and casts to TV so I Can see what I’m doing!). It’s not zen like calm yoga, more of a strength building thing, really fun and I love it having never really enjoyed exe4ciae much before. It’s helped me lose weight and tone up, nowadays I do it for half an hour every morning while the kids are eating breakfast, but when I started I did it during their nap times.

I have more energy than when I started but still find it easier to do it first thing and then I don’t put it off / eventually nor do it at all.

I did C25k when I had a toddler and a baby. I used to go out about 9.30pm. It was always an effort but I soon began to enjoy the time of just being me and away from the demands of the DC, the pile of laundry waiting to be put away, the toys to be sorted out etc. I'd come home, have a shower, crash into bed and be asleep in seconds. That was a good thing for me as I didn't start doing this until DC2 was at least 6mths but he was a terrible sleeper so being in bed and fast asleep at 10.30 meant I got a good start to the night.

With two small children you probably get more exercise than you realise.
I don’t have a toddler (yet) but used to look after my friends DD and it would take me about a week to recover 🙈 and I was pretty fit then (mid twenties, healthy BMI)

Given the lifestyle you’ve described I’m not sure the gym/exercise classes are practical or something you’d manage to maintain.
Honestly, I would look at your diet. A few small changes could a world of difference.

Try counting your calories (honestly) for a few days and see if you can make positive changes. I lost 5st in my late teens so I’ve been there but without having little people to care for too.
Breakfast - Large bowl of porridge with fruit. Start so large you can’t finish, so you don’t need snacks till lunch!

• Quick cook veggies, meat/pasta for lunch (can batch cook and freeze for easy and quick reheating) or eggs on toast, even beans on toast 👍🏻
• Same for dinner ^ Potato is a winner too, microwave jacket potatoes/new potatoes.

Don’t set unrealistic goals or aim super high. Cut yourself slack, you have two very small people dependant on you and your body has recently gone through what sounds like a traumatic pregnancy. Don’t starve yourself or kill yourself with ‘exercise’ - it won’t last and you’ll feel awful.

If you can eat well and shift 1-2lbs a week then you’re doing fab and will be almost 2st lighter by the summer!

Hi op, I can empathise, the actual starting can be the hardest thing, and it's harder if you're not sure what's what and how when etc.

I've just discovered the NHS have exercise videos on their website and apparently a plan to follow a bit like couch to 5k.

Scroll down to the last two paragraphs here:

www.nhs.uk/conditions/nhs-health-check/tools-and-technology-that-can-help/

I bought the MUTU programme which is an online postnatal exercise programme by a physiotherapist; it's a mix of Pilates and aerobic work. She also says to walk every day, so definitely try to do that. I bought it to help with hypermobility and a c section as I was quite unwell after my first child but it's actually a really good work out. It's over a number of weeks and the early weeks are incredibly gentle. She talks you through all the stretches etc. A 10-15 min Pilates session daily and the 30min work out around 3 times a week. Down side it's that it costs (it's cheaper on her birthday but that's in the summer!) I'm terrible at doing though and should do more, however now my son is older I'm going for swims and a weekly jog.

Other suggestions are:

12 minute athlete app (I think some is free) - HITT training is really effective for weight loss.

Adrienne on YouTube

Yoga studio app (basic one might cost but it's great)

Walk/ run/ monkey run up and down the stairs perhaps in 10 laps.

Skipping in your back yard with a rope - this is unbelievably hard as an adult; I could only do 3 minutes at first. I would only do that a couple of times a week at first with good trainers on!

Walking with baby in a sling - the extra weight from baby gives you a little more of a work out; get a good supportive sling for you and baby though like a connector or a boba, unless you like wraps. In fact doing things in the house generally with baby in sling is very good exercise. I'm so much stronger after this second baby due slinging and him being top centile!

(You need to time first slings with some babies well, when happy and fed and pop them in and walk out of the door immediately to distract and settle them.)

Finally you could see your Gp or health visitor as I know they are prescribing exercise for depression in some places so they may be able to advise something or somewhere. Classes are always best imo esp of kids can go. Could you find something at a weekend so your husband can have the kids?

Hope you find a solution soon.

Ps MUTU also includes a diet plan too. It's just expensive unfortunately.

Pps, find a sling library to try some out/ rent one instead of buying as different people like different slings and it can be helpful to get advice and be fitted properly.

You see loads of people with outward facing slings and babies dangling down; facing in and being tied close and up high is much better for your back and balance and weight distribution. When they're sitting up they can also go on your back like a back pack.

You have a 2yr old and a 4 month old. Give yourself some slack. Some stretching and yoga (online) in your house and some jump rope or walking with a buggy is enough.

I give the toddler to DH for 15 minutes in the morning to do YouTube HIIT classes - feasible for you?

I totally sympathise. I have a 6 mo who will only nap on me and won’t be put down for any length of time or left with anyone else for longer than about half an hour before he screams until he gets me and an 8yo. I can’t exercise when he sleeps because he’s on me. I do use a sling but it hurts my back so I use it for essentials like school run and shopping. I’m asleep in the evening as soon as he is so no evening workout. He also refuses the buggy so I can’t even take him for buggy walks!

I’m doing c25k with 1 run a week on Saturday mornings when dh is home. It’s taken 4 -5 months to get to week 5 but yesterday I ran non stop for 20 minutes! On sundays I do a workout dvd so I get 2 workouts a week which I figure is better than nothing.

Thank you all for the replies, it really does help.

I didn't realise you could do the couch to 5k at your own pace (once a week for me at the weekends I think) so I will look into that now.

DH wants an exercise bike but we are in the middle of selling our house and I don't want it cluttering up the place when we have viewings, so until then as most have suggested I think I'll have to do lots more walking and YouTube videos .

My diet is shocking tbh, I live off toast and coffee because there's just no time. I haven't the head space for slimming world and healthy extra and syns, so I've downloaded the my fitness pal app, got my recommended calorie intake from NHS calculator and I'm just going to calorie count.

As someone mentioned if I just manage 1 or 2 pounds a week I'll be 2 stone lighter by summer.

Also as someone mentioned up thread, my body has been through a terrible ordeal and I need to bare that in mind. I didn't think of it like that. I've been left with both bladder and bowel prolapse that are moderate so there's some exercises I can't do but I need to lose weight to take the pressure off my pelvic floor.

Diet - the Chloe Madeley fat loss blitz 'sedentary plan's is brilliant!! Highly recommend (I dont work for her 😆)

I've also got a 2 year old and a 6m old. Exercise and eating well was really tricky until the baby started sleeping better. Cut yourself some slack But I agree, walking is brilliant - I got a 2nd hand out n about double.

I've now started couch to 5k and its great. I was really fit before pregnancy (both times) but I work myself back to it to avoid injury.

You've a lot going on especially if you're moving house.

If you can bare the cost, the MUTU programme has been developed by a physio for post partum pelvic issues including prolapse. It's so gentle and step by step that it may be what you need. A mix of Pilates, physio and aerobic exercise. By week 3 (you can go much more slowly) it's a gentle hitt work out. I follow it on my phone.

There's an online support forum (I've never been on) and dietary advice too.

If you have prolapse issues these are a huge priority and to be honest Pilates is your best bet. Ask the Gp if there's any way to be referred to a physio via them; it will be Pilates and physio exercises. Other than walking or swimming there won't be much you can safely do until your pelvic floor improves.

Swap toast for things like nuts and seeds, oatcakes (I like marmite and butter) porridge and frozen blueberries/cherries thrown in when cooked (best made without milk, in the microwave). Scrambled/ poached / boiled eggs

Up your protein intake and lower the carbs to carbs included on the GI diet.

Eat natural yogurt with frozen fruit or try kefir. I eat 70% to get my chocolate fix.

Definitely reduce the caffeine (slowly.)

I have a 16 month old and am now back at work PT so getting back to a healthy lifestyle has been a struggle. I've found trying to eat better has actually helped my motivation in general. I also try and do some sort of exercise most days whether it's a walk, my static exercise bike, yoga, kettle bells (which i shove in the corner of our bedroom and do 10 mins of) or cleaning with leg weights. It doesn't feel like a lot but its helped my muscle tone.