The Best Exercise for New Mums
The good news is you don’t need to put yourself through exhausting boot camp style work outs to get results!
Expert Postnatal Physiotherapist, Andrea Baker, says "walking as the safest exercise for new mums as it does not compromise muscles that are weakened by pregnancy".
Walking Burns Fat & Releases "Happy Hormones"
Along with burning calories and increasing your metabolism, walking releases endorphins which are the feel-good hormones our body makes during exercise.
These hormones give us feelings of well-being and also relieve stress to help avoid any postpartum blues.
Up to 13% of new mothers are reported as being affected by postnatal depression. Research has shown that postnatal exercise reduces this risk by as much as 50%. When you add mood boosting to the other weight loss and health benefits, walking quickly becomes a no-brainer!
Most babies enjoy a walk too, in the carrier or pram, which is great news for those of us with clingy babies.
Other Benefits of Walking
- Weight loss - Walking is one of the easiest ways to burn calories and lose baby weight. It’s a gentle exercise that’s natural and safe - perfect for mums of all fitness levels.
- Simple – anyone can put one foot in front of the other. You don’t need trendy classes, expensive gyms or complicated workouts. You need a simple routine you can build on week by week to make you stronger and fitter at a pace you can manage.
- Bonding - walking is an exercise you can do with your baby. Most babies enjoy a ride in the pram or carrier, so if you have trouble settling your baby, taking a walk can not only make your baby happier, but is also likely to make you feel better. Your baby’s brain will be stimulated in the process by all the variety of sights and sounds during your daily walk. Walking can also help to increase the bond between you and your baby.
- Connecting - not only will you feel better physically, you might also combat those feelings of isolation that are common in the early days at home alone with a little baby.
- Flexible – if it’s too hard to carve out a 30 minute block for exercise, fitting in three ten-minute walks is just as effective. The key is to burn as many calories as you can in each short period of time by increasing the intensity - try walking faster and moving your arms.
- Social - walking can be a fun social event. Rather than catching up for a coffee with a friend, plan to go for a walk instead and you will both feel better. Walking with a friend also helps keep you accountable as you're less likely to let your friend down by not showing up. You may not even notice you're exercising when deep in conversation!
- Healing - helps with your cardiovascular fitness and recovery of the muscles that were stretched during pregnancy. Although if you've had significant DRAM (diastasis recti of the abdominal muscles or, more simply, a separation) it is important that you have a check of this with a physiotherapist or health care professional before you start a vigorous walking program with a pram.
- Preventative - dramatically reduces your risk of heart disease, high blood pressure, stroke, depression, osteoporosis, diabetes, high cholesterol and helps to clear artery-clogging plaque.
How much Walking a Day?
It helps to have a goal. It is important your goal is realistic and achievable.
Start where you are comfortable and work your way up. Even a 10 minute walk is better than sitting on the couch and will do you wonders!
A 30 minute daily walk is a great goal but you may need to work up to this.
If finding 30 minutes at a time is challenging, see how you can break it up into smaller chunks of time. 5 or 10 minutes, here and 5 or 10 minutes there – it adds up!
The key is to start with something, then COMMIT to it. It doesn’t have to be all or nothing. And if you slip up and miss a day, forgive yourself and get straight back on it the next day.
Weight Loss is typically 80% what you eat and drink and 20% exercise, so on the days you don't exercise try to concentrate on eating healthy.
Can't get outside for a walk?
Here are some ideas to step and home to burn calories.
- Vacuum cleaning
- Step while you clean the windows
- Walk up and down stairs
- Walk around your local shopping centre
- See how many steps you can do around the lounge room each TV ad
- Place laundry basket 10 meters away and hang out washing one piece at a time
- Place clean laundry basket in lounge room and put away clothes one at a time
- Call someone and talk while you step
- Step while brushing teeth
- Set an alarm to go off every hour. Step for 5 minutes
- Dance to kids or your favorite music
- Hire a treadmill and watch TV or listen to music
- Pace whenever you’re standing around, e.g. while waiting for dinner to cook, while on the phone or brushing your teeth
- Clean the house
- Shop at the supermarket and do extra laps around the aisles
- Take the bins out
- Play actively with your child
- Pace every hour on the hour for 5 minutes
- Catch up with a friend for a walk rather than a coffee - or do both!
- It is easier to make these choices when you have a motivational tool such as a pedometer or activity tracker reminding you how many or how little steps you have done for the day.
Fast Track Your Results with the In Shape Mummy Health Shake
Many Busy Mums don't have time to cook health food and exercise ALL the time.
Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.
Look & Feel Your Best with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.
Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding.
100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.
Enjoy as the Quickest and Easiest Healthy Meal!
FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.
"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT