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Everyday Exercise Tips for Busy Mums

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Workout and Exercise Tips for Busy Mums

We all know that we should be setting aside at least half an hour each day for exercise but in reality, this can range from very difficult to virtually impossible. With a young family to look after and maybe work alongside this, you may have all but given up on the idea of snatching any significant time for a workout.

If you’re currently struggling to fit in any meaningful exercise around your family life, here is some good news! Even small amounts of physical activity count and can add up over the course of the day. Splitting your exercise into manageable chunks can actually be great for your fitness. Studies have suggested that women who do this are more inclined to keep up their exercise routine in the long run and because it’s easier to maintain this type of exercise plan, you’re less likely to feel guilty for skipping sessions. Basically, it’s much better to fit in short bursts of exercise throughout the day than to put in less effort on a more sporadic basis.

Not sure how best to go about this? Here are some easy ways to incorporate more physical activity into your day-to-day life.

Easy Ways to Fit in More Exercise

An effective exercise routine can take place in a matter of minutes – if it’s high intensity enough.

  • Waiting for dinner to cook can be an ideal opportunity to slip in a bit of exercises such as lunges, squats, chair dips, push ups and standing hip extensions. If you prefer something more aerobic, you could do some running on the spot, jumping jacks or skipping. A pattern of 30 seconds of intense activity and 30 seconds of rest in between can work very well.
  • Waiting for the kettle to boil for your next cup of coffee or tea is another great chance to cram a bit more exercise into your day. Even a minute’s worth of push ups or squats counts towards your goals and is far better than nothing.
  • Managed to snatch a half hour for one of your favourite shows? Use it to sneak in a workout at the same time! Hop on an exercise bike or treadmill while you watch, run on the spot in front of the television in short bursts or just do some simple exercises.
  • Even a spot of intensive housework can count if there is enough of it. Putting your all into vacuuming is a mini workout in itself, especially if you’ve got a few decent-sized rooms to tackle.
  • Waiting for your child to come out of an appointment? Go for a short walk or jog to pass the time instead of sitting in the car.

This approach to exercise can be an easy but effective way to fit in mini workouts even when you are pushed for time and just don’t have the opportunity to accommodate a ‘traditional’ workout. Get into the habit of incorporating bits of exercise into your day whenever you get chance, with any lull or wait providing a great chance to slip in some activity.

How do you fit more exercise into your life when things get hectic?

This is an S2 POST.

How to Successfully Return to the Workforce after Having Kids

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Returning to the workforce after having kids can be daunting. Depending how long you have been out of the workplace, you may find your confidence a little challenged. For anyone who has been engulfed in nappies and feed-times, the thought of going back into a professional environment can create anxiety.

Fears are generally twofold. It is common to be afraid that you will no longer have what it takes to make it in the workplace. Being ensconced in all things children can make you wonder if you will ever be able to keep up in the professional adult world again. Secondly, many parents returning to work fear that they will not be able to do everything; maintain house and children and work. Guilt is a common emotion for parents returning to the workforce.

My 1st day back at work after being a stay at home mum for 6 years.

There are steps you can take to help make your journey back to work easier and more successful. Here are some of them.

Rethink Your Options

Before you return to work, think about what kind of career you want to pursue. Don’t necessarily assume that you should go back to what you were doing before you had children. Think about what you love to do, where your talents lie, what gives you satisfaction and consider a career in that area. Too many parents return to their old job without giving it a second thought. Use your re-entry into the workforce as an opportunity to reassess what you want from your career.

New Priorities

You may want to find work that offers more flexible hours and you may want to work closer to home to avoid long commutes. Your priorities will probably have changed and you may find you value more time at home over a higher pay rate. Think about what is most important to you now and what is least important and look for a job where you can get your highest needs met.

Get Prepared

Don’t let a lack of training put you off. You can gain the qualifications you need for a new career path by studying from home. This is an excellent way to get your mind back into work mode. Vocational training and study can open up a whole new world of opportunities to you post-baby. If you are interested in finding out more about vocational training options and what career paths they can lead to, go online and check this out for details of costs and learning delivery modes. Most training programs are self-paced, a great option for people with families.

Update your Resume

You need to revisit your pre-baby resume and make changes. Get some professional advice on creating a ‘stand out’ CV that will get you a job interview. Your resume is extremely important, so make sure it is up to date. Don’t forget to mention new skills you have acquired through your time parenting, including any courses you may have completed. Perhaps it’s time to add some new design elements to the layout?

That very first bra + GIVEAWAY

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We hear it all the time – ‘we are sexualising our children from such a young age’ and yet we still see it everywhere. Mothers out there are struggling to find that perfect first bra for their daughters that combines comfort and practicality with visual appeal. By visual appeal I don’t mean sexy, padded, push up, etc. I simply mean something that looks pretty and not remotely like those grandma or the 20 something year old down the street would wear.

A few wonderful Australian mums experienced this issue when bra shopping for their daughters first bra and decided to do something about it. They wanted to cater to those who wanted something a little less sexy and a little more sweet and pretty. With that BlossyBloom began and a range of gorgeous bras and knickers were made for girls everywhere. BlossyBloom has a wide range of funky and fun designs so there really is something for everyone and they cater for most sizes – 8A to a 14B so no one has to miss out! The quality of BlossyBloom products are second to none and the fabric is very gentle on skin while still providing the required the support. I love that the bra contains no underwire and the straps are convertible as well so they can be adjusted to suit different styles of tops. I could rave on about how great these bras are but you’ll never truly understand how nice these are until you see them, touch them and witness the approving look from your daughter.

Lucky for you the wonderful ladies at BlossyBloom have given me 3x gorgeous sets to giveaway to 3x very lucky Mad Mummas readers – or their daughters (1x set per winner). **I should also mention that BlossyBloom can be purchased online here and they also hold BlossyBloom fitting parties for those who live in Melbourne or regional Victoria.

To enter all you have to do is follow the instructions on the rafflecopter below. Winner is decided based on skill and chance plays no part. Australian residents only! Sorry everyone else. **The mandatory instructions MUST be completed or your entry will be void!**

a Rafflecopter giveaway

GOOD LUCK!!

Your Questions Answered About LBL!

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You may remember a few weeks ago I blogged about interviewing physiotherapist Jane Le Fevre with all your questions and concerns relating to light bladder leakage. There were some great questions asked by readers that I’m sure will benefit many other women.

1.       What causes LBL in women who haven’t had children? There are many causes, ranging from dietary changes to periods of inactivity, or starting a new activity eg running or boot camp! Women with lower back pain as well as lifting injuries. Hormonal changes as well as medical issues such a recurrent urinary tract infections and diabetes will also impact PF function.

2.      I experience LBL – will I ever be able to laugh without this occurring or is it too little too late? Most women with LBL will see an improvement with a consistent exercise program, and if they are not seeing change after 2 weeks, they should see advice from a womens health physio who may be able to pinpoint a specific reason why it isn’t improving. This could be due to poor sitting postures or pelvic stiffness or even a poor technique.

3.      I have heard that by doing pelvic floor exercises it makes it tighter ‘down there’ during sex. Is this true? Yes, absolutely! The PF also pumps blood to the clitoris so makes arousal more heightened and quicker to achieve!

4.      How do I know if I’m doing my exercises right? If you are lying down and place your hand next to the crotch of your underpants, facing upwards and you lift your PF, you should feel your skin draw together and lift away from your hand. An incorrect contraction would feel like the skin is coming into your hand (bearing down) You could also insert a finger into your vagina in the shower and you should feel your PF tighten around your finger, and with practice even lift up.

 I would like to thank Jane for being available to be interviewed and also the lovely ladies who emailed in their questions.

The ‘Little Problem Women Don’t Have’!

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It has been recently bought to my attention that more women suffer from bladder weakness than hay fever! Who would have thought? Not me that’s for sure but then again it isn’t something that women often go around discussing. I know that I have always thought of it as an older or more senior women’s problem; though this is not the case at all. Did you know that 18% of Australian women aged 25-29 and 40% of women aged 30-34 have experienced bladder leakage? It’s a lot more common than I thought.

There are many causes of bladder weakness including pregnancy, childbirth, weight issues, irritations, exercise and even some genetic or medical conditions. Women are so busy these days that they tend to overlook or ignore light bladder leakages and pretend that it doesn’t happen but they don’t have to live in denial. There is a solution and women can take control! In the meantime the new lights by TENA range of liners take care of the situation whilst being discreet, thin and reliable.

Besides admitting you suffer from light bladder weakness; strengthening your pelvic floor is the first step to rectifying this issue. And I, in conjunction with TENA and physiotherapist expert Jane Le Fevre plan on educating and empowering women with the knowledge it’s not something they have to just accept and help teach them how they can start strengthening their pelvic floors.

Help me to shed light on bladder weakness for women of all ages and stages of life. If there are any questions you would like to ask expert Jane Le Fevre in relation to personal issues, concerns or advice on LBL please email me at [email protected] with your questions. I promise I will keep all questions/comments anonymous.

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