37 year old female and I need some guidance to getting fit

[StrangerThings85]

Like the title says, I'm a 37 year old female, I had a baby nearly 2 years ago and I've realised my body is starting to fail me a little bit. I've developed a clicky hip and I ache when I move too much. I do eat quite well, I'm only slightly overweight by a few pounds but I'd like to be in better shape. I have a sedentary job and my only form of exercise are the house chores and chasing my toddler. I used to attend a kettle bells class pre baby and enjoyed that so would like to do something similar at home. I would also like to work on my bum, it's really flat so any exercise I can do to change that would be great, thanks!

do you think you'd like to join a gym or get a home-exercise routine? I got a rowing machine in lockdown which is great because I can listen to podcasts and not think about it. but some people prefer other thing. it doesn't matter what kind of exercise you do as long as you do something.

Crossfit!

Try body pump at home via the Les Mills on demand app (they usually have a free trial). You can do it with hand weights. The squat and lunge tracks will work your glutes, and you can always do some of other other glute focused workouts if you want more (their latest glute hybrid will leave you unable to walk)

I'm the same age, have a two year old son, a sedentary job and am a few pounds overweight. I feel your pain! I had a grand plan of going swimming to get fit but that turned out to be far too much effort so I tend so workout at home now. I have some weights and do 3 strength sessions a week and a couple of cardio/HIIT type sessions in the comfort of my bedroom. I have used FIIT before as it has lots of different types of workouts and you can create various programmes but it's not free.

Oh wow I could have written this! I'm a year younger than you and had my last baby just under two years ago. I've always been a bit hit and miss with exercise but really feeling it lately and I know I need to do something.

I have no motivation though. I was thinking of starting small, just walking or something to begin with. And pilates.

I would second the recommendation for the Les Mills on Demand app. I do it on my smart tv and it’s great, so much variety and so motivating. However, there are also loads of free workouts on YouTube
. Yoga with Adriene is great or try Popsugar fitness for other types of workout. You can start with 10 minutes and build up over time

@mynameiscalypso

I'm the same age, have a two year old son, a sedentary job and am a few pounds overweight. I feel your pain! I had a grand plan of going swimming to get fit but that turned out to be far too much effort so I tend so workout at home now. I have some weights and do 3 strength sessions a week and a couple of cardio/HIIT type sessions in the comfort of my bedroom. I have used FIIT before as it has lots of different types of workouts and you can create various programmes but it's not free.

What sort of strength sessions do you do please?

Have you got the time to join a team? So motivating, fun and a great way to get fit. I joined a Play Netball team (I hadn’t played since I was 11) and my god it’s a workout. On days when I really can’t be bothered, I know there’s a team relying on me so I have to go. An hour later, I’m always so glad I did.

And all the jumping has definitely changed my bum shape!

a lot of the crossfits /weightlifting clubs around me have a mums class either for people getting back Into fitness, or being able to take your toddler with you and do workouts with/around them.

Come and join us with Adriene's 30 day yoga! It's a great one this year, that will really help stabilise your core (fab after having a baby), and set you back up again for things like weight training and kettlebells. We have a thread in the yoga section.

@onwardsandupwards22 At the moment, I use an app called Give Me Strength which has weekly strength workouts.

There's lots of body weight exercises you can work on at home if you want to focus on your glutes.

You can try lunges and glute bridges, split lunges when your balance improves. I do a glutes workout as part of my routine, but at the gym. Is there any chance you could attend a gym (I know you said you have a young child so maybe not possible).

At the gym my glutes workout includes: hip thrusts (with a barbell), split lunges, Romanian deadlifts and lots of cable machine exercises using ankle straps. Thing with glutes is consistency, it's not overnight.

*split squat, not split lunges sorry. I raise the back foot on a box or barbell at knee height. It is horrible the first few times! It feels and looks more like a lunge.

I was v similar at that age but also with poor mental health and am now fit, and it’s made a big difference to my mental health too. First thing was to identify time slots in the week for exercise and prioritise it. Then I tried lots of things that worked for my schedule - from walking to classes, gym, swimming - eventually running which is now (never would’ve thought it) my favourite.

Wouldn’t recommend kettlebells etc from a sedentary start - see the youtube videos on how to tell if your core etc is in good enough shape for kettlebells. Mine still isn’t!

I guess it depends if you have any proper childfree time or not. I was similar 1.5 years ago. I had always wanted to start running and I was furloughed so decided to start. I tested myself by taking a short easy route and gradually went out more. I was able to fit in early runs before my husband started work. I used Strava and still do. It's amazing to be able to see what you've achieved. I would say it does take about 2 months for your body to get used to running though, I was running about 3 times a week. I started in summer when it was nice and dry! However much I warmed up I ached like hell after! But by about 2 months no aches even if I didn't warm up. I've continued with running but I'm definitely a fair weather runner I'm managing once a week in the horrible weather! I have now started doing Chloe Ting workouts on YouTube when I don't manage a run. They are amazing, running got me fit but her workouts have really toned my body. I look better than I did pre babies! I do those usually twice a week and I usually do 4 in a row as I find it easier to fit in the odd hour for a workout than the odd 10 mins everyday.
For Chloe Ting workouts all you need is a fitness mat ( you can use weights and a belt thing but I don't) and for running all you need is some proper running shoes I usually use ASICS and you can get them for about £30-40 if you have small feet you can get the kids ones cheaper!

Resistance training.

I started it after having 5 children via 4 pregnancies, my body was very weak to start with (I'd had huge twins 2 years earlier). Now I'm much stronger, repaired my diastasis recti and makes my arthritis pain more manageable. I continued training during my pregnancy last year to over 35wk and was back in the gym 10 weeks post c-section. I do heavy compound lifts with lower rep ranges mostly, still working on getting back to pre-pregnancy numbers (5mth pp now). Could only do it because we have our own rack at home so I can work it around the kids, baby comes and watches me in her rocker. I will keep doing it as long as my body allows, I love it. Still not got a great bum though.

You could start out with resistance bands, not too expensive and take up barely any space. We have ones that go to over 50kg.

Same boat! I'm 37 and had my youngest two years ago.

I do CrossFit twice a week and I just found a gym that does a 12 week transformation, they do personal training, food etc...I thought it sounded like a gimmick but I've lost 1kg in the 1.5 weeks so far and I feel stronger.

Kids take calcium and muscle mass and all sorts during pregnancy so I'd do weight training to get that back if you can as well as cardio.

Thanks @mynameiscalypso

This thread is giving me hope!