Exercise and working and being a parent

[Keggles1013]

Hi guys,

I'm in my 40s and am at the point where I really need to start inserting a more higher energy fitness into my daily/weekly routine. I need some ideas for squeezing something into my day and was wondering how those of you who are mums and work, have gone about it? What worked, didn't work?

On a normal week (when kids are at school), I walk between 10,000 and 15,000 steps doing the school run, and the odd dog walk (this is shared between me and my husband). This will change slightly due to my kids growing up/changing schools, so I anticipate this to reduce come September.

I work from home during school hours, so don't have a commute.

I do go to yoga once a week, and will often walk there and back, which overall is approx 45mins extra that day. I've been doing this for 3 years, love yoga - tried lots of types.

I'm not massively into running/jogging. So looking for alternatives.

What do you do around kids/work?

I literally don’t do anything! I’m impressed you manage to fit in yoga!! Shall watch this with interest.

I work 3 days, so I do the following:
Walk as much as possible. I can't get 10k steps in every day, but usually at least 5 days.
I go to the nearest gym 3x a week. I do 2 hours with a mix of cardio and weight lifting. I fit this in by doing 1 session on one of my week days off. I go one evening at 8pm once kids sorted (mine are 12 and 10). Then I fit one in on the weekend. Annoyingly at the weekend my gym is only open 8-4 which is bloody irritating as I'd like to go 5-7 while my DH does dinner. But for now, this works. So we roll with it. If I worked more days, I'd switch the day time one to another evening one. I'd probably switch to a 24 hrs gym then tbh.

Can you piggyback on the kids activities? have a very similar set up to you so I know how hard it can be to fit other stuff in. The only thing I can manage is that I swim when the kids swim and challenge myself to see how far I can go in the 25 mins or so I get after getting them in their lessons

I know, it's hard isn't it?! I had to carve a few hours to myself that day to do it, and often work later to make up for it, but it's worth it.

I'm really keen to see what others do. I only tend to see other mums running!

I go to a strength training class at 6.15am 3 times a week.

I struggle with this and I work part time. I swim weekly and do Pilates but I really need to fit something in on a weekend.

I see a personal trainer once a week and I would say I'm in the best shape of my life. I also do classes at the gym at 6.45 a few times a week. I get home, have a shower and get the kids up ready for school. On the days I work I can't- as I start ay 8.30 and have to get the little one up and out to nursery.

I have classes in my calendar, they are non-negotiable.
I also have weights at home, (dumbbells and kettlebells) ican squeeze a youtube class in here and there, you can do a lot in just 20-30 min

my gym is a 10min walk away so I go before work or at lunchtime if I'm WFH. once your kids are older and they can come home from school on their own or are staying to after school clubs then you could go then too.

I didn’t manage any exercise when my dc were young until I worked part-time. When I am stuck for time or can’t get out of the house I do a YouTube video and that is better than nothing.

You do a lot of steps, much more than I manage.

When I was working, I used to cycle 3 miles to station and back 3 days. That gave me 150 intensity minutes. But I also horse ride twice a week which helps.

Cycling as a commute worked as it took the same time as driving so didn't eat anymore in to my free time! Before children I cycle commuted every day.

That is brilliant work OP - I am trying to also consistently walk every day (I have slipped during the summer heat and now have put weight on again!).

I would recommend doing a few weight exercises (I usually find someone fun to follow on YouTube), also some resistance band exercises. I am also trying to incorporate this myself. I read somewhere that this is important for women 40+.

If your children like swimming on the weekend (and your children are old enough), I would also suggest going and having a good 30min / 60min lane swim while they entertain themselves. I used to love that before I had my youngest, and the oldest would also join me in the lane.

Another thought I just had - sometimes children’s classes are run in large leisure centres, and you could easily go and use the gym whilst they are busy.

I only manage it by getting up at 4.40am and going to the gym 5-6am then coming home before my husband leaves for work at 6.30. It’s tiring but my DC have multiple activities so I spend my evenings dropping them at various places and couldn’t fit it in.
I work 4 days a week so I do that on working days and give myself Friday-Sunday off.

I work full time 7am - 5pm and my kids are up at the crack of dawn. I do 20 minutes of weight training on my lunch break 3 x per week as I work from home. I use Caroline girvan on yt or similar.
I run 2 nights a week (maximum 6 miles) at 5pm while my husband does dinner, on the weekend I do a long run (minimum 8 miles) at any time I can fit it in.
That's the aim but it's a slog and often things come up that mean I don't do the above.
I do very little walking on my working days but plenty on the weekends. My kids are under 4 so I'm hoping it'll get easier as they get older (and sleep all night!)

The most sustainable approach I find is 5:30/6:00 am. No one needs you then, you are back before the school run & work needs take over.

if you don’t want to run you can get some weights, follow you tube, join a gym, ride a bike etc. anything really.

Yes, I thought I do quite a lot of steps, but it isn't enough apparently! Not according to my doctor anyway, and I walk quite fast! I'm not exactly overweight either.
YouTube is probably the best way for me to start currently. Do you use any particular people that you follow or train by?

In my experience, you have to put exercise on the diary and work everything around that, rather than trying to squeeze exercise into an already jam packed diary.

Yes weights and balance exercises are really good for you as you get older. That's part of the reason I continue to do yoga, as it really helps. A lot of my yoga friends are a lot older than me and it's very encouraging to see!

My youngest still has swimming lessons at the weekend so I might explore the option of that while he's in class.

Thank you I'll check her out!

I run & go to the gym/gym classes, running I either go very early morning 5am ish so my husband is home for our daughter or I take our daughter with me in the running buggy as she’s a toddler still. Gym/classes I mainly take her with me, lots of child friendly places where we are so not an issue really and lots of children there right up so 12 ish year olds who now join in!

Currently 6 months pregnant so definitely exercising less but will be back with both kids when I’m able!

You could get some dumbbells and do a 20 minute strength class on YouTube in your lunch break.
That’s what I do when I work all day from home and don’t have time to get to the gym. I could see a difference after 3 months, although it’s only 20 minutes per day.

I also do YouTube strength videos on my lunch break. Fitness Blender is my favourite. I have some Powerblock adjustable dumbbells that don't take up much space and give me a range of weights to play with. On office days, sometimes I run to work as it's conveniently just under 5km away so a nice half hour run. But agree it's very much a squeeze to fit in and often the first thing to go when life happens!

WFH seems to make a big difference to people's ability to fit in exercise. I go nuts in the holidays as I love exercise, but term time is an exercise desert. I'm a teacher so work 'at work' for long hours and then another few hours when I get home. With DC to get ready for school etc I can't fit anything in in the morning, and usually don't stop working until after midnight so can't face one of those insanely early starts to squeeze exercise in.
I'm seriously considering getting a set of weights and a stationary bike in school as I can't leave the premises during lunchtime.

I pay about £30 every 6 weeks for an online thing run by a lady who runs a local ‘bring your small child along’ exercise class.

She does 2 workouts a week, plus instructions for a short one. It ticks the impact and weight bearing boxes and has options for pelvic floor issues.

If you say you’ve done it, she gives you a thumbs up which helps with my accountability.