Today I want to look at 5 simple tips new moms can use to find the time to exercise and get back to the gym. I’m not saying that these are the only ways, of course, but these have helped me and my clients over the years. The following is a list of excuses many moms will give to avoid exercise; I’d like to offer you some helpful ways around that.
1. I’m too busy. Set your alarm clock earlier, cut out pointless behaviors (watching TV, or too much time on the internet), work out when baby naps, involve baby in your daily walks, take a mommy and me stroller class (or something similar), make exercise a priority, budget your time better, leave the dishes in the sink, or hire a housekeeper to free up some time. If you can’t take just 3 hours out of every week to dedicate to fitness and wellness, that’s saying something about how you value your own health.
2. I’m too tired. Take a good long look at your diet. Are you getting in proper nutrition? Catching a few naps when possible? If you aren’t practicing some amount of proper self care it will absolutely manifest itself in your energy levels throughout the day. If you’re no longer nursing and handle stimulants fine, a cup of green tea or coffee will provide you with the energy thanks to the caffeine. Try some yoga/sun salutations, or a walk in the morning before the family wakes up; it gets the blood pumping and is an instant pick-me-up.
3. I’m intimidated by getting in the weight room, I’m self conscious of my body, and I’m still in maternity clothes. You don’t have to go to a commercial gym. It took you 9 months to complete your pregnancy, so the weight will take time to come off. If you can’t make it to the gym, invest in some resistance bands and light dumbbells at home. My home workout program has a complete workout for new moms here. Newbies and even those with some training under the belt (if you are coming off a pregnancy, you’re likely to be a little deconditioned) can experience some terrific gains in strength after an extended layoff. Readers who have lifted and remember the beginning phase know what I’m talking about; milk the newbie period for all it’s worth. The payoff will be increased muscle tone and a stronger, firmer body.
4. I have no motivation to exercise. Find a training partner, enlist the help of a friend, hire a personal trainer, an online diet coach, and be accountable to SOMEONE. Someone you pay, or someone who is waiting for you at the trail for a walk. Social networks are becoming increasingly popular, get on Facebook and announce your goals publicly (“I want to lose the baby weight, help me stay on track!”) and see how many friends can help you stick to it.
5. I’m a mom and therefore I must put my family first; I feel guilty about taking the time to exercise. Just ask your husband/boyfriend/partner if he feels guilty about spending Sunday afternoon on the couch watching football while you entertain and distract Junior for a few hours. Yes, your children, family, and husband need to know you will be there for them. You’re a parent and you always will be. Life will be hectic from now on. But exercise, be it a 20-minute walk, or 30 minutes of strength training, a workout DVD at home, are great stress relievers. So take time to destress with physical activity. You’ll be doing everyone a favor, because raising a family, working a job, and being a mom (and a wife) is plenty stressful.
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