Need a fitness routine

[HettyMeg]

My baby is almost two and I have had no fitness routine since she was born. Pre pregnancy I ran 3x a week and then when I was on mat leave we would do long pram walks.

But now a year after I've returned to work, and since stopping breastfeeding, I have no exercise routine apart from a couple of walks a week and the odd swim. I am naturally quite slim but I have zero core strength, I feel quite unfit and need to start somewhere. I was advised at a few months pp not to start running again yet due to pelvic floor laxity.... which has put me off fully!

Looking for tips from others in incorporating exercise into a busy working mum routine. I'm 35 and need to build lasting habits now as I can see myself becoming sedentary otherwise. Please be kind.

Just to add I also used to do a lot of yoga but I don't want to go back to it at the moment as I feel I need to use the time for more energetic exercise to build my fitness.

Are you able to train in lunch breaks?

Are you doing your pelvic floor exercises?

I know you want more but until you fix your pelvic floor you will have to be careful- Yoga will build core and is a good starting point and can lead to weight training

Could you invest in dumbbells (preferably adjustable ones) in order to do some strength training from home?
Depending what time your DC wakes up, could you get up earlier than them and fit even just half an hour in? Carole Girvan on Youtube is great for this.
Otherwise, if you have a DP at home, could you go out for an early morning 'run' (maybe build up from C25K, which is essentially walking for a few weeks)?

I train on my lunch hour at work. We have a spare unused room so I keep some dumbbells at work and put Caroline Girvan on my laptop. Prior to doing this, I did Youtube HIIT workouts with no equipment.
I also sometimes run on my lunch hour. We have no shower in the office so it's not ideal, but a baby wipe does a good enough job and I never smell. More just my hair is a bit of a mess. If not a run, could you get out for a fast walk?

I just exercise in every available space I have, therefore I don't feel so bad if I'm too tired to bother on an evening, or if something doesn't go to plan somewhere in the week.
I have it slightly easier as in I can also exercise while my DS (9yo) is at activities, but hopefully one day you'll also be able to do this. I drop him off and get 45 mins to an hour in while he is there, whether it's power walking, running, or nipping home or to the gym to fit half hour weights session in.

Another idea is to meal prep at weekends for your evening meals for the week, so that on an evening you can focus on trying to fit a workout in than cooking

I would start with strength work - Caroline Girvan is a good shout, and look at increasing your steps. Those are two sustainable changes that will see you sail into your 40s and beyond. Mix in some HIIT. Once you have the core strength, take up running again. Running is amazing alongside strength in your 30s and 40s, as you can mix it up with sprints (HIIT style) or do longer runs. It also only requires trainers and time.

Agree with @MistyTrains2, all good advice.

Regarding the HIIT, a lot of people assume this has to be the typical HIIT workouts you see online, which can be a lot of hard impact exercises. It doesn't, it can be intervals running, cycling/spinning, etc
Just bursts of getting your heart rate up and short rests as opposed to steady state cardio.

At 35 though (that's my age too), strength training so so valuable (along with some cardio)

@florenceandthemac I mostly wfh so I could use the lunch break when at home.

@florenceandthemac hit reply too soon! Thanks for these suggestions. I never really thought about YouTube workouts. 'Workout' time currently (either walk or swim) is always when my husband is doing bedtime - we do alternate nights. Maybe I need to do mornings / lunch breaks instead when I am likely to have more energy

@midgemadgemodge I got a tailored plan from a pelvic physio that I did for a while... and then didn't. I do the NHS squeezy app daily though

@MistyTrains2 thanks, I have no idea where to start with strength training. What do I need to buy in terms of weights for home?

@HettyMeg you need some dumbbells but a variety of weights is better, as you won't chest press the same amount as you'd shoulder press, for example. You want to be able to go as heavy as you can, so look at adjustable ones but cast iron are better than vinyl

Hi op, I'm in a similar position to you - 3 year old and work full time - and after 3 years of being totally sedentary aside from walks I've finally started to build exercise into my weekly routine. I think it's so different for everyone, but what works for me (so far 2 months in) is having clear and realistic goals re when/how frequently to exercise and agreeing those times in advance with my husband. Like you, we alternative bedtimes so I book in 2 evenings and early Saturday every week and book slots in advance at gym and add to diary etc. It sounds like you have some time in the week so maybe allocating specific slots to exercise may help?

I've tried YouTube workouts but they don't do it for me personally as I make excuses not to do and it is easy to just sit on sofa instead! I also wanted human contact! So researched what gyms locally offer classes at the times I can do and then went for the one with the best offering. Unfortunately it's extortionate but that is also incentive to go! It also offers strength training which am loving and feel benefits of already - so i think finding something you love really helps rather than just doing something for the sake of doing some exercise.

I never ever want to go before a class but knowing it is my me time, how great it is mentally and physically both now and for future me, and also the waste of money of not going have been huge motivators!

Sorry this is a bit of an essay but hope it helps a bit. Good luck!

Hello. I started going to the gym about 2 years ago. I enjoyed the training, I could go every day because it gave me pleasure. Unfortunately, I have been struggling with a huge lack of motivation for several months. It's hard for me to get going and do even the shortest training. Do you have any tips for finding your footing in sports again? I will be grateful for even the smallest help.

Try Holly Dolke on YouTube, so many people in the comments say they’ve seen amazing results. Also theyre all relatively short so you can do as much or as little as you want.

@Littlemisssunseeker it sounds like you've found a routine that really works for you, and good that you see it as time for yourself. I have started doing exercise videos on set mornings before work, which is painful but makes me feel better for having done it. Then a swim once a week in the evening. It's a start so hoping I stick with it.

@valerie22 I've just started on Caroline Girvan on the strength of people's recommendation above. I don't have the energy for the videos in the eve so been doing at 6am before my family wake up. It's definitely hard for an exercise newbie but sticking with it for now - so far I've found that putting it in my diary helps as the slot is "booked in" in my mind. Also been going swimming. Good luck