What exercise would you do if you were me?

[Brandybucks]

I have 4 kids, a 7yo, 5yo, 2yo and 2 month old. Contrary to what everyone assumes, running around after 4 kids does not automatically cause weight loss - well at least not in my case! I am probably 3-4 stone heavier than I was pre-children. Back then I used to regularly go to the gym and enjoyed it. I also walked a lot.

Nowadays I find exercising with kids almost impossible. The local gym has no crèche since covid so I can’t go there & by late evening once the 7 yo goes to bed at 8pm the last thing I want to do is go to the gym because I’ve just got 4 kids to bed and I’m getting up through the night with the baby so I’m shattered. Going for a run is impossible because it’s dark by the time my husband could take over. During the day I have tried doing home workouts but my 2yo constantly gets in the way and if I try to go for decent walks he doesn’t want to sit in the buggy for an hour. If he walks we go so slowly that I probably burn about 4 calories.

I do manage a bit more physical activity on weekends so I’m mainly interested in what you would do in my situation to get some decent exercise in the week? I know these days are fleeting and I’ll get exercise time back eventually but I’d really like to start losing some decent weight in 2023.

Do some 4-minute HIIT workouts while he naps or even while he;s in high chair having lunch.

There are also some good mum and toddler workouts where you use your baby as a weight. Safe and fun for the toddler and they get involved in you keeping fit.

When DC were little I used to have one or two of them in my arms almost all the time - keeps your upper arms very toned!

I work long hours, so have the same problem with going running. My solution is to run on the spot in my kitchen for an hour while watching box sets on an iPad. It sounds bit mad, but I find I can make myself do it from, say, 11pm - 12pm twice a week, then do some pilates at the weekend. Would that work for you?

I would try yoga or pilates at home for 20 to 30 mins each time. That's what I used to do when my kids were toddlers and I didn't want to look for alternative childcare for them.

Sometimes they would be happy to sit on the sofa and watch the instructor on TV, sometimes they would be playing together in another room. Sometimes they would need my attention, but the exercises were generally low impact and I could pause them to move my kids out of the way.

@Tartifletti i really admire your determination to do whatever works!! I might give this a go you know!

A game changer for me was getting a small trampette and 'running' in front of Netflix for anywhere between 25 mins to 50 mins every week day morning. A hospital consultant suggested it as I wanted to go running but pelvic floor not up to it. That was 5 or 6 years ago and I still do it.
Maybe that's something you could fit in at random times during the day? I do it as soon as I get up to get it out the way but appreciate that might not be possible with a small baby.

This is me a decade ago.

You need to tackle your weight by changing your eating.

When I had shifted most of the weight, I looked to exercise to tone up.

I started running - it's the thing that's easiest to do round DC, as you can do it any time, pretty much anywhere, and on no notice.

What's the issue with running after dark? Could it be solved by getting a treadmill for the winter and wet days?

WRT to the diet/exercise balance, To lose 1lb of fat you need to create a calorie deficit of 3,500 cals. If you eat 500 cals less than you need each day for a week, that will equal 1lb (7*500=3500).

If you run or walk a mile, you burn approx 100 cals. So to exercise off the same pound of weight, you would need to run or walk 35 miles in the week. This is a lot when you have small children and no childcare.

Concentrate on getting the nutrition on point and then do exercise as and when you can as an addition as it will make you physically better.

YouTube is absolutely fantastic for fitness. There are loads of videos on virtually any exercise program you might be interested in.
Yoga with Adriene is good for Yoga ones
Caroline Girvan is good for exercises with free weights and body weight
Growwithjo is good for walking on the spot type things
Les Mils on demand isn't free, but its only about £6 a month and that is hundreds of bodypump, step, cycle, yoga hiit etc

Having said all that, I think there is a lot to be said for leaving DH in charge, shutting the front door and going out for a run, even if its in the dark with a headtorch and high viz vest on.

Is it that you want to lose weight or get fit?

Losing weight is little to do with exercise so focus on the nutrition and food instead and just give yourself some time!

You don't exercise to lose weight you exercise to tone up and improve your vascular health generally.

weight is almost entirely down to what you eat (assuming no other medical conditions) I can sit on the sofa and lose weight by eating a calorie controlled diet for a few weeks. I actually find it harder to lose weight when I increase my exercise because it makes me feel hungrier.

so - sort your diet out first, do whatever exercise you enjoy to keep your heart healthy and keep your joints moving.

There's a YouTube yoga person called Adrienne who does a free 30 day yoga course on you tube that starts 2nd January every year - they are usually about 30 mins long. There is usually a group on here that follows along with them.

@Brandybucks I know it sounds bonkers but it's not unpleasant - I have the lights off and either watch a programme or have a virtual run video on YouTube and listen to a podcast or music on my phone. I'm sure doing it outdoors would be better exercise but needs must. I actually used to do online exercise videos but I find this a bit more zen. Do wear proper trainers though, to protect your ankles and knees.

Okay this has been very helpful. It sounds fairly unanimous that I need to sort out diet and nutrition first! Besides meal planning does anyone have any good tips? I saw somebody mentioned intermittent fasting which sounds doable

Intermittent fasting is incredibly doable.

Last meal at 7pm, no snacks. The fasting time is mainly your sleep. Skip breakfast the next morning, didn’t eat until 12. I had coffee with a sugar free syrup if I needed some mouthfeel first thing.

Yes, it requires willpower- but you are not having to count calories, meal plan or get anything special. You are actually ‘not’ doing something.

Outside of that I allowed myself treats where they were worth it- but understood that if I had a big frothy coffee and a slab of cake at a baby group, that was very much my ‘lunch’ allowance and there was no need to go home and make a sandwich because I had already eaten enough. Always went for the low carb option for evening meals- lots of protein + salad and veg for dinner. Water. Lots of it. Swapped to slimline g and t’s when out rather than beer or wine.

I completely get posters saying to give yourself grace because you’ve just had a tiny baby- but I put on a lot of weight during my pregnancy and started making the above effort to shift it when my DD was a month old. It feels so much better now DD is 6 months old to be lighter than my booking-in weight, not have painful knees, cystic acne from a high sugar diet and chub rub. I am very small and feel the repercussions of a high BMI more than most, so it was important I addressed it quickly.

I still IF even now. Digestion is better and I have more energy. Reddit is a good place to get started.

Thank you Suprima, I’ve heard a lot of success stories with IF so I think I’ll give it a whirl starting 1st jan. I agree re the having a new baby thing, I really just want to get started because I’m really not enjoying feeling big. I have a Christmas party tomorrow and don’t especially like any of my clothing options so I’d like my clothes to fit better again.

also- I just “told” my husband I was going out for a 30 min walk (all the kids are at home as it’s holidays) and he didn’t bat an eyelid, just said ok and paused his work to go and look after the kids!

Lucy Wyndham-Read's youtube channel is fab. I read about her on hhere A lot of her workouts are really short, 5 or 7 minutes, so it's easy to fit them in and not feel bad if, for whatever reason, you only manage to do 5 minutes. Every little counts, right?!

She does 7 day challenges for different areas, but I tend to pick and mix. If I have time I do two or three (for example legs, glutes, muffin top ) for a total of 20-30 minutes. If I can only fit a 5 minute quickie in, that's OK too.

I do agree that nutrition/calorie deficit is the way to go. Also,well done on being a mum to four under seven! I found it hard enough with two!

Have you looked into the T-tapp workout? I am trying to get back into it but Charlotte Siems is the best ambassador I know for it.

charlottesiems.com/ttapp-worked

If you are interested, have a look at Kiona Leah’s workouts, she is an excellent trainer.

If you would like, I can give you a 60 day peloton subscription. It has weights, body weight exercises, walks/runs (audio), Pilates, yoga etc
You can also filter to show post natal classes
Cancel on day 59 then it's free!

Running or little fast walking is a nice choice. It will surely helps to keep the body fit and strong. You can also try this .

Just an update to thank all those who urged me to focus on food more than exercise, I did just that with a lot of intermittent fasting and smaller portions and I'm 20lbs down so far this year 😃

Fantastic OP! Not easy with such small kids and sleep deprivation. Well done you

I agree with pp about weight loss being mainly diet.

But if I were you, in the week, I would get in the habit of going out as soon as you can in the evening, and brisk walk or run (perhaps alternate) for 20-30 mins or whatever you can, unless it is very unsafe after dark where you are. It will give you a break, some fresh air, and some exercise. I often walk or run in the evenings all year round, loads of commuters around, you can peer into houses 😀, sometimes I go with a neighbour. Is a nice end to the day and I come back relaxed.

That's a fantastic achievement!

Fantastic OP. Well done

So sorry, OP, MN is displaying weirdly and I missed your update! Well done. 😀

Thank you so much, the advice really helped! I'd like to lose another 20lb and I feel quietly confident that I'll get there :)

Walking with the baby and 2year old in a pushchair, 5 year old on the pram ledge at rear with a scooter he can use draped over pram hood, eldest on scooter. Walk for an hour and involve a treat for the kids (park visit, ice cream, picnic)

alternatively arrange swaps. Invite a friend over with her child and each do a 45 minute child free run, followed by coffee and catch up.