“I don’t have time!”: Exercise tips for busy mums
“I don’t have time!” - This is the main reason women give that they can’t exercise. I hear it time and time again.
Why not make yourself a priority?
I think it’s such a shame that women can’t put themselves to the top of their priority list. Along with time I hear other barriers to exercise like money, family, work, housework etc. As a working mother, I understand these constraints; however I now realise that putting myself to the top of the list regularly means that the rest of my life seems more manageable. If I feel fit, healthy and have a high self-esteem it is going to obvious to those around me. The first step on the healthy road is the hardest one. Starting exercise or a healthy eating plan can seem very daunting, especially if you have never tried before. Women can reel off a list of negative talk for instance; I’m too unfit, self-conscious, overweight, no motivation, no energy, etc.
List the benefits of healthy eating and exercise for you
When working with women who think like this, I ask them to list the benefits of exercise and healthy eating.
- Weight loss/gain
- Toned body
- Improved fitness
- Reduced chance of cardiovascular disease
- New friends
- Increased energy
- Increased self confidence and self-esteem
- Increased libido
- Reduced stress
- Reduction of cellulite
- Increased sense of wellbeing
- Better quality of sleep
- The ability to cope
- And the list goes on……
When written down like this you can see that the benefits far outweigh the negatives.
More exercise means more energy means more achievements!
I think it is ironic that women say they lack time or energy to exercise. Regular exercise would give them more energy, which in turn would return them time as they would achieve more.
Does this sound familiar?
Reasons to break the negative cycle!
We need to stop this cycle and stop beating ourselves up. We have to take responsibility for our own health; no one else can do it apart from you! I’m sorry to say it but it is your fault that you’re unfit, overweight, have a rubbish diet etc. This sounds harsh but it’s true. Do you have kids? You want to be a good role model right? You want your kids to grow up fit, healthy and with a reduced chance of suffering a disease? You have to walk the walk and teach your kids that being healthy doesn’t have to be boring.
Start now!
So don’t put it off any longer, start the rest of your life today - do not think “oh I’ll start on Monday”, today is the new Monday!!
Write down Your goals and stick to them – it is for you!
As human beings we like our routines and habits, change scares us! Thinking about the first step is harder than taking it. Why do you want to get fit? Think about setting a goal. It’s got to be a goal that you want, not what somebody else wants for you. Grab a pen and paper and write down a goal, be really specific, state exactly how you will do it and by when. Share this goal with another person who will support you.
Get Support – thats what friends are for
When it comes to exercise it has to be something that you will enjoy, it may be hard work but that’s ok! At first it may feel like a chore but find the right type of exercise and I guarantee you will feel like a new women.
Book it into your diary
Have an honest look at your diary and find a slot where you can put in an hour or so for exercise. Do you have a friend that can ‘do swaps’ with the childcare?
Which type of exercise?
To lose weight and get fit you need to get hot, sweaty and out of breath. For example, this can range from power walking or dancing to high impact aerobics or a bootcamp.
To tone you muscles you need a ‘Body Conditioning’ or a legs, bums and tums class designed specifically to tone muscles. Weight (resistance) training would be the quickest way to lose weight, tone up and keep the weight off. It sounds a bit scary but it isn’t with the right trainer.
Take your time to investigate and try out some new ideas, ask your friends what they do and get some recommendations. Talk to the instructor or personal trainer, ask as many questions as you need to. Any good trainer will be happy to talk about your goals and any worries that you may have. It’s their job so don’t be shy!!
So hopefully you have got a few ideas of the type of class or sport that you want to do. Why don’t you have an exercise buddy? Have you got a friend that would like to join you? Working out with a friend is great fun and really motivating. Research has shown that exercising with a friend, partner or family member can increase your weight loss*.Get out and play with the kids. There’s nothing like kicking a football around with the kids to help keep you fit. They will love you for it.
Look at your eating as well as your exercise
Remember that exercising is only half the equation. You have to think about what you put in your mouth! Just because you are exercising does not mean you can eat Mars bars! You can’t out train a bad diet!! Try to limit the amount of rubbish you eat and eat loads more fruit and vegetable and drink plenty of water. You are what you eat so eat well and your body and mind will thank you.
Conclusion
So being fit and healthy doesn’t have to be complicated or daunting. There is the right type of exercise out there for you. It is possible for you to do it you just need to take the first small step. Stop making excuses and visualise the benefits. Address your nutrition and start with exercising once or twice a week and make it a habit. You’ll be amazed how much you will love it! Keep it simple and take it one day at a time.
About the author
Tanith Lee is a health, fitness and lifestyle coach. She runs 6 week Body Transformation programmes specifically designed for women who want to lose weight, eat well, tone up and learn to love who they see in the mirror. Tanith's qualifications include REPs (register of exercise professionals) Level 2 Instructor, YMCA Exercise to music & Resistance training, NVQ level 3 in weight management and nutrition, Body Balance instructor, Schwinn indoor cycling instructor, Boxercise Instructor, WABBA Fitness Instructor Qualification (Gym), CYQ Certificate in Instructing Health Related Exercise for Children. She has also attended many workshops on bootcamp, life coaching, Nutrition for health and performance, Paul Chek Scientific Core conditioning, First Aid Certification and dance.
www.tanithlee.co.uk
Tanith@tanithlee.co.uk
07941 093170
Reference
www.clinicaltrials.gov Weight Management Skills in African American Outpatients (SHARE). University of Pennsylvania NCT00146081
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