Exercise!
Fit mums are happy mums - there’s plenty of research out there about it. Regular exercise stimulates our brain to produce endorphins, which alter our hormone levels and lift our mood. It’s all good stuff. Plus most of us just feel better about ourselves if we feel fit. Then there’s the increased stamina and strength which, let’s face it, comes in very handy when you’re a parent!
Winter is without a doubt the most challenging time of year to keep up the exercise though, with a new survey by Galaxy Research and commissioned by Kellogg’s Special K finding that almost 9 out of 10 women under 65 years face the prospect of putting on a few extra kilos this winter due to a combination of less exercise and more comfort foods.
An astounding 78% of women admit to exercising less in winter than in summer, with the majority blaming colder temperatures and shrinking daylight hours. And best food intentions go out the window for nearly three quarters of us, who confess to eating less healthily throughout winter. Comfort food is the biggest temptation as well as larger portion sizes.
Then of course there’s the fact that, as parents, it’s sometimes challenging enough to find time for an uninterrupted toilet break, let alone a spare hour or two for exercise. So - we know that it will make us feel better, but how do we realistically fit regular exercise and eating into the day?
Celebrity Personal Trainer and super-fit female Michelle Bridges, encourages Mums that it can be done and importantly, it can be enjoyable. “Exercise and healthy eating can definitely make us feel better about ourselves,” she says. “And even though having small children can add to the challenge of finding the time to fit it all in, it’s certainly not impossible.”
Can it be easy though? Well, with a few strategies the answer is yes:
Your Mind
As parents it can be hard to rise above the smell of milk and nappies and make an effort to get fit. The first step though is to take responsibility for your fitness. “We’ve all got plenty of excuses why we can’t exercise,” says Michelle. “It’s too cold or we’re too busy, or we’ve got a headache, we’re tired. The thing is though, they are all just excuses. You don’t need to wait until you’re feeling all fired up and enthusiastic to start your exercise program – you just need to do it!”
- Have a routine. Whether it’s first thing in the morning, last thing at night or just before lunch, having a consistent routine about when you are going to do your exercise makes it far more likely that it will happen. “Babies also learn our routines,” says Michelle. “So having a consistent, predicable pattern of exercise can make it easier for both you and your Bub.”
- Think of it as putting your children first. “There’s a reason why, in the safety demonstrations on aircraft, they tell you to fit your own air mask before helping your child; similarly, improving your own health and fitness will enable you to play better with your child and have more energy to run around with them,” says Michelle. Plus you’ll be setting yourself as a good role model!
- The here and now. As well as future benefits for your children Michelle encourages Mums to think about the here and now. “How good is it for them to have all that outdoor stimulus – they get so much out of just sitting in the pram or on a bike seat on the back of your bike,” she says. “They can watch the trees, birds, other people passing by. That is all fantastic stimulus for them. And as they get older that time with you can create some amazing memories for them.”
Your Body
It can be challenging to have a regular intake of food. All Mums know instinctively the 4:1 coffee equation: that for every four cups of coffee or tea you make, you’ll probably get to drink one that is still warm. Finding time to sit down and eat a balanced meal can be even more challenging. According to Michelle though, there are no easy shortcuts.
“The best thing to do is force yourself to stop and eat that meal,” she encourages. “Even better if you can do that with your child – it’s a great way to share time with them!”
- Eat it slowly! Research has shown that people who are overweight tend to be fast eaters; their bodies aren’t given the time to register that they are full. So forcing yourself to slow down and savour your food is a great way to moderate your intake. “On ‘The Biggest Loser’ I’ll sometimes use a timer to force contestants to slow down,” says Michelle. “I’ll make them take twenty minutes to eat their meal, so that they can savour the taste but importantly so that they know when they’re full. It really helps to avid overeating and weight gain.”
- Choose what you eat. A recent world wide diet study, the ‘Diogenes’ (Diet, Obesity and Genes) research, concluded that a diet which is high in protein and ranked low on the glycaemia index is the most effective for maintaining a healthy weight. Maintaining a balanced diet could be as simple as having a banana instead of a biscuit or a bowl of cereal instead of buttered toast.
- Dress appropriately. It might sound crazily obvious, but we often don’t do it! Making yourself feel physically comfortable before you start exercising can be the difference between getting on with it or leaving it until another day. So make sure that you’re warm. “Braving a winter morning in skimpy summer gear is no-one’s idea of fun,” says Michelle. “Get yourself a new winter training wardrobe. Invest in some warm accessories, like a beanie, and if you’re a regular exerciser, it will probably be time for some new runners.”
Just do it!
Exercising doesn’t have to be time consuming or expensive. You don’t have to join a gym – just go for a walk, or a run, or a bikeride. “In my most recent book (‘Losing the Last 5 Kilos’) I’ve outlined a four-week training program,” says Michelle. “They are all exercises you can do at home if you want to.”
And remember that anything is better than nothing! “An optimum amount of time to exercise for to get results is 45 – 60 minutes,” says Michelle. “But importantly: anything is better than nothing! If you can find just fifteen minutes in the morning and twenty in the afternoon, well that’s a great start.” And if it’s pouring rain and you just can’t get out then crank up the music and dance! Your baby will love it!
