One for the Mams…
As part of our #NEMovement campaign, we’ve introduced a series of guest articles written by local experts and leaders in their field who have pledged their support to the campaign. We’ve already looked at changing our goals during lockdown and why looking after our physical and mental wellbeing is more important now than ever. Our next article, aimed specifically at busy Mams, comes from pre and post-natal exercise specialist, personal trainer and presenter, Katie Bulmer-Cooke.
When she’s not helping those in her hometown of Sunderland get fit and feel amazing, she can be found hosting TV and radio shows, educating and presenting at the UK’s biggest fitness conventions and running the management company she co-founded, Powah, helping influencers including professional athletes and reality TV stars to create exciting online fitness brands and digital wellbeing products.
“One of the key elements of sticking to an exercise routine, and therefore getting results, is having routine, and let’s face it, lockdowns, home schooling and working from home has thrown routine out of the window for many of us mams... And in true ‘mam-style’ it’s so easy to let ourselves drop to the bottom of the priority pile.
It may be more challenging to achieve our health and fitness goals in this crazy world we find ourselves in at the moment, but it isn’t impossible. We simply need to re-invent our routine and look for other opportunities to exercise, and here are some hints and tips to help you:
Don’t Underestimate Walking
Walking is a great way to keep fit, and burn calories. The key to making it super successful in these areas is to get the intensity right and there are several ways you can do this...
1. Walk with purpose and get your speed up. I’m not suggesting you turn into a pro-walker and start doing that crazy bum-wiggle technique, but do stride out as if you’re trying to get somewhere in a hurry. Involve your arms as much as possible and aim to feel your breathing rate and heart rate increase noticeably.
2. Add some load! This can come in many different forms and will make a notable difference to the intensity of your walk. Your load could be anything from pushing a buggy, to using a child carrier on your back or even just walking while holding some light weights or wearing a weighted vest - both of which can be picked up easily and cheaply on the likes of Amazon.
Find Extra Time In Your Day
Lack of time is cited over and over again as the biggest barrier to exercise, but no matter how much we are juggling, we can all find 30 minutes to exercise and if you workout at home it’s even easier - you can even set your alarm half an hour earlier on a morning and workout in your sports bra and pyjama bottoms (saves on the washing too!)
Sometimes, in order to make the time for a workout, it comes down to a time trade-off and we need to swap a few things around, such as time wasted scrolling on Facebook or watching TV (you can even watch TV and workout at the same time if you want to get the biggest bang for your buck).
Make It A Family Affair
Childcare is also a big factor for many parents when it comes to exercise, and can often mean you find yourself tied to certain times and days, which may not be the times that suit you best, for example some people prefer to exercise in the morning but may not have any childcare until the evening. The solution? Get the kids involved!
The way kids can get involved will vary depending on their age, but starting them young is always a good idea and also normalises regular exercise so they see it as part of a daily routine.
My ten-year-old is the best running partner I’ve ever had and we love doing up to 10km together. We have some of our best chats and push each other on. On the flip side, my one-year-old loves it when I roll the mat out in the living room and copies me while I do a body weight or dumbbell workout.
Staying fit in lockdown has become as important for our minds as it has our bodies, and while our routines may have changed and thrown us new challenges, there is always a way to stay fit and healthy, you just have to do it.
So, what are you waiting for? Grab your trainers and let’s do it!”