Discover Incidental Exercise with Physiotherapist, Becky Dyer

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Q. How can I fit work out exercises in during a busy week while working and looking after my kids?

A. Get sneaky with it!

Me time, mummy time, time out. That almost sounds as good as a spa day for a mum doesn’t it? As a mum myself I know we usually put ourselves on the bottom of the to do list.

So when it comes to finding time to work out exercises – “pfuhh, are you for real?

I’m grateful everyday because I have an active job that puts me out there helping women, motivating them and teaching them how to exercise (and hallelujah, I get to exercise with them).

There are some amazing mothers out there and their stories would blow your hair off! They inspire me with their will to tackle work out exercises while juggling busy routines. All so they can be fit and strong for their families.

These same mums face big challenges. “I don’t have time”, “I’m too tired” and “I don’t have anyone to mind the baby” are common with these women too. But they still make it happen. These girls rock on because they know that “you cant give from an empty cup”.

Work out exercises don’t have to steal you from your responsibilities

I’ve helped lots of mums get their bodies back in gear after childbirth. One thing that women don’t stop to think about is that the first year baby is born is the most physically taxing time your body is going to face. It’s possibly the biggest change ever.

It’s kind of like running a marathon without any training! You’re out of shape and you’re sleep deprived. You’re lugging around prams and babies all day. And your abdomen is recovering from 10 months of mega stretch.

Trust me, nowadays even my biceps can’t stand up to an hour of baby holding. You need to be made of tough stuff to get through those first few years of motherhood.

I’ve been there too. I was as weak as a kitten, shocked and surprised at how much ground I had to get back. Not a good day.

But we’ve all got to start somewhere. And I’m hoping today is your day to start squeezing some exercise into your day. I can already hear the question on your lips – how?

I’m going to give you some juicy ideas on how to inject work out exercises into your daily routine. All without having to consult your schedule, without neglecting your kids and without the guilty feelings attached.

You might laugh, roll your eyes or cringe as some of these are pretty crazy ideas but hey, exercise is exercise girls! You might even like it. Heck, you may even love it.

So let’s get started, shall we?

Body Beyond Birth’s 7 Sneaky Ways to Exercise!

Ironing squats:

Everyone knows how to do squats. But how about cranking some out while you iron? It can be done!

For the best possible outcome, make sure your knees don’t shoot past your toes. Keep your weight on your heels and your tummy drawn in toward your spine.

30 reps is great.

Baby’s mealtime squats:

Instead of sitting there like a lump while you feed your baby, make yourself move. Your baby won’t mind, trust me!

Start by sitting tall in a chair. With every spoonful of food, stand up with a tall back and your tummy drawn in. Pop that spoon in baby’s mouth, sit down and reload.

Sit to stand exercises are great for your butt, legs and core.

Aim for a rep each spoonful.

Pelvic floor kitchen prep:

Use the time you stand chopping veggies or washing dishes to complete some work out exercises for your pelvic floor.

Suck your pelvic floor muscles up and in. Curious as to what I mean? It’s just like holding in a wee.  Hold it there for 10 seconds and then relax.

These guys are like apples, every day to keep the doctor away. So do them as often as you can.

If you can complete 10 reps of 10 second holds, you’ve squeezed in your pelvic floor workout for the day.

Disco Baby work out exercises and play time:

It doesn’t matter if you’ve got a little one to hold or a toddler wriggling on the floor. Dancing around to music with your kids will be playtime and exercise all in one.

Try chasing your kids in circles or do some break-dancing butt spins so you get that heart rate up. C’mon crank it loud and get the kids excited!

Get your Beyonce on for 3 songs and you’ll have done 10+ minutes of cardio.

Get off your butt:

Sitting is the death knell for boosting metabolism. But there are some great ways to add work out exercise to your daily routine through making the choice not to sit.

Instead of meeting a friend for a coffee, meet for a walk instead. Get your mother’s group to meet at a park to play instead of the cafe.

Don’t sit during your work commute, stand. After all,  You’re going to be a desk potato all day at work so standing will do some good. Or get off one stop earlier on the bus and walk the extra distance home.

Think of ways you can substitute sitting time for standing and walking and enjoy the difference.

Digging into playtime:

Kids are pretty good at showing us fun ways to exercise with their playtime activities. Why not join in and discover it for yourself?

Run around with your kids and be a nut! You’ll all feel better for it. Pushing that tricycle up the hill with your kid. The resistance helps lengthen and strengthen muscles.

Catch the ball, toss the frisbee, jump on the trampoline, go for a family bicycle ride and just get in there!

Stand Tall:

Did you know that if you focus on having beautific posture all day long you’re actually exercising your core? Standing or sitting, being tall in the saddle is good for you. Woot woo!

Instead of relaxing into a slump at the dining table, lengthen your spine, lengthen through the back of your neck and keep those shoulders back.

Voila, your posture looks like a ballerina and you are exercising at the same time.

The final word on incidental exercise and your daily work out exercises

Every little bit helps! That 10 minutes of “Crazy Right Now” could have bashed 10 minutes of couch time watching Ellen and eating Tim Tams.

Free your mind. Realise that exercise doesn’t have to be in a one hour block. Or in a class at the gym.

For exercise to work, it simply needs to be done. And these 5 or 10 minute bursts of sneaky exercises add up. They definitely make you stronger than doing nothing.

Want inspiration? Print this article and stick it on the fridge. Make it happen, one little bit at a time.

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