Busy single mum/student nurse not sure when and how to exercise. Anyone super busy but still has time to exercise? Please tell me how!

[Welshcakesareyum]

I have argued in my head for the last month how to start the new year.
Last year, I did absolutely nothing, drank far too much red wine and although busy, I had no energy or enthusiasm to change. It impacted on my weight (put on 2 stone), felt very low and felt like I had lost me.
I was going to join the gym, then C25k, then home dvd's. I'm 9-5 and work alot of Saturday night shifts. When I qualify my life (hopefully) will be less stressful.
I am already planning family walks on weekends. I really want to lose weight and feel good.
What is enough exercise? What kind? When? How? Where? Haha sorry for all the questions but no clue what to plan, realistically. I need a plan I will stick to.

Thanks all 😊
Well done everyone. I'm feeling motivated.
I think I am putting too much pressure on myself. Maybe changes is a good start. I would love to attend lots of classes but time isn't on my side. Maybe one day!
I will try HIIT. I just sometimes feel like I don't see anyone so a class might be good for my sanity. I see people in work but it's different. I will just go for a run/walk when I can. Surely small changes will help?
It doesn't have to be all of the time?
I can't park further away as I have to drop my dc's before work and can't leave earlier. Good idea though. If I cut calories (wine) and make small changes?
Everywhere I read (Instagram), when reading weight loss, everyone seems to live at the gym.
Thankyou everyone, I really appreciate your advice. Also, well done fellow student nurses, I feel your pain too. Qualified- I envy you!

I know exactly what you mean. It is SO difficult to find the time to exercise and stay in shape when you have young children and you work too! Although I am a stay-at-home mum, life is hectic and I struggle to balance everything and keep on top of my fitness and self-care. I have found taking my twin boys out for a walk midday really helpful but I understand how that is probably not possible for you. Perhaps try early morning walks. Or, if you can't leave the house, exercise DVD's are your friend! They helped me masively when my boys were newborn as I could attempt to exercise while they napped. It is so difficult though. Jamie Oliver has some great healthy breakfast recipes and easy meals you can prep in next to no time that will help you keep on the health wagon! Best of luck to you, it is a battle I am still trying to fight!

There's a guy on Facebook who I've found great for fitness advice.
I found fitness 2 years ago. I do yoga, lift weights, cycle and swim now. I just started off swimming.
Have a look on The James Smith Academy for advice. He has a 7 day free trial where essentially you can go on and watch all his videos.
Move more and eat less.

Up your protein and move every day.
It doesn't have to be HIIT. In fact, HIIT is probably the quickest way to put yourself off exercise.

If you're not used to moving, HIIT is also the quickest way to injury. (He has a good video on this too) Loads of repetitive movements with poor form at high impact is not what I'd recommend. If your form for doing a burpee is great then carry on.

Doing an exercise you enjoy is a surefire way to make sure it's a lifestyle change and not just a fad you get fed up with in February.

Download my fitness pal and count your calories. Again the James Smith Website has a tool to work out how much you need.

You can do this, I hated exercise and I love it now. It's my favourite thing to do and it started with something I enjoyed.

Yes, I like James Smith too, no nonsense.

Doing an exercise you enjoy is a surefire way to make sure it's a lifestyle change and not just a fad you get fed up with in February.

Yy but HIIT is that for me! I enjoy high intensity exercise the most but MS fatigue often leaves me tired and DD means I have limited time and few opportunities to go out.

Endurance exercise I find incredibly boring. I tried running before my mobility got worse but found it incredibly boring and walking for the sake of walking actually makes me feel angry (and has done since I was a child).

HIIT doesn’t necessarily involve burpees. I doubt many people could go straight into burpees anyway.

The point is that you do a holistic workout program including exercises you are competent at, you need to make sure you are getting your heart rate up really high in bursts and allowing it to fall in some toning exercises in between and that the whole program works your whole body.

With HIIT I think you need to do some research into the principles behind it and it helps to calculate your max heart rate and have a heart rate monitor to ensure you are getting the rate up enough.

But really, if you are just starting out with any exercise program it takes a little while to get used to it IMO.

Thankyou everyone 😊
My plan - 2 classes of legs bums and tums (it's going to have to be beans or egg on toast for us all those evenings).
HIIT looks and sounds great but I think I need to prep my body for It, but will definitely have a go. I will try and do some weights in the evening. I'm going to drag my dd's out walking as much as we can.
That's my plan for the next 6 weeks anyway, then I will add as I become more confident.
I think start with small changes so I don't give up.

I agree offred that you do need to get a sweat on. Get that heart rate up! It's the only way you see a significant difference. I'm not adverse to HIIT. I do it at the gym but I couldn't really get into it until I went to a class. I didn't put in that effort. I've also been to a few classes where people's form went right out the window and that was what I was trying to say as a beginner.

My point was that don't be discouraged by exercise if you hate HIIT. Most people do. Offred you're made of stronger stuff than I am.

Also, I see loads of people out walking at a leisurely pace, or reading a magazine on the cross trainer. If you can read then you're not working hard enough. You should be knackered. That's where you'll get the mental benefits of exercise, and that, my friend is addictive.

I think I am made of different stuff. What is interesting is I did the 23andme dna testing last year and the muscle type result said I have the genes for muscles that are better at high intensity (rather than endurance or neither). I have always preferred high intensity stuff and, whilst it only really makes a noticeable difference to what you are able to achieve at a professional level, I do wonder if there is an element that my body actually responds better to it too.

Do you think yoga is any good?

I think yoga and Pilates are really great actually!

I prefer Pilates as the MS means I often can’t really manage yoga.

I’ve done Pilates for years and it is surprising how much of an effect it can have on your body and your mental health.

Gosh you sound very similar to me. I'm a nurse, 2 kids at primary school- somehow a couple of stone have just crept up on me.
I have just found this set if exercise videos and they are seriously good! I have been trying to do 45 mins each morning but not sure if I'll fit thst in when I'm back at work next week.
The videos are from: Fitness Blender and are a mix of HIT, strength training, Pilates and Yoga. It's a husband and wife team and they are great! Will try and find a link.

www.fitnessblender.com

Yoga is brilliant. I love it so much I'm training to be a yoga teacher. This was my introduction to exercise(and swimming) after a near prolapse post 3dc. It's great for your headspace. You can do it anywhere, you only need a mat and a YouTube video. It works all muscles and you can really sweat with some of the vinyasa flow sequences.

You are heading in the right direction, my trouble before was I'd make these sweeping "new year, new me" statements, I'd restrict my calories to 1000, give up all booze and sign up for the hardest exercise class I could find.
And then I was thoroughly miserable. Change wee things and then increase gradually. Set small goals.
A wee bit better every day. It feels more like your life and not this person you're trying to be. I was never sporty, I hated exercise and now because it's been my exercise journey, I love it. It's an integral part of my life and my mental health is better for it.

Ofred- that's really interesting. It's only recently I've even been able to do a class, and even now I have to modify some exercises due to near prolapse. My pelvic floor just wasn't strong enough to cope with the pressure of jumping. Hats off to you. I wish I could love it. 😀

I was a single mum and a staff nurse for many years . I used to exercise every day to a work out tape and was in better shape than I am now ! You just need an hour a day .Its up to you to make the time.

Home DVD or YouTube clips in the evening.
Go for a run with dc on bike (assuming old enough to ride )