So you’ve had a baby -or two- and it just never seems to be a good time to get started with the whole working out thing. I totally get it, after having each of my kids, lack of sleep managed to steal away most of my workout motivation.
After sharing my post on how I’ve found my groove when it comes to working out after having kids; many of my readers emailed me and asked me to backtrack a little and share how to get started with a workout routine. So today I am going to share a few helpful tips to help you get started, whether you just had a baby a month ago or eight years ago. It’s all good!
I first want to acknowledge you for realizing that working out isn’t a chore, it’s something we need to do to take care of ourselves. Making the decision to begin a new routine is a huge step and one that deserves to be celebrated!
So, when you are just getting started out, it can be pretty difficult to remember exactly where to begin. When you are trying to plan it out though, be sure and remember that starting an exercise routine will change your life. The benefits of working out range from weight loss to improved health and even improved sleep and boosted self-confidence, all of which are great reasons to take on this new journey. Don’t let the stress of starting out intimidate you and make you change your mind.
Need more help getting started working out after a long break? I did a whole podcast about “finding time” and getting activity into your daily life. Listen in below!
So let’s get started with a few things to keep in mind:
Assess your current fitness level
It’s totally ok to pick up where you left off a year ago (before having a baby) at a lower intensity level. However, if you haven’t worked out in nearly a decade, getting started by adding 20-minute brisk walks is a great idea. After a few weeks, your body will get used to moving, and then you can look into other workout options.
Check out group classes at your local gym
When you need a little motivation to work out, there is nothing like going to a group fitness class. It’s easy to be a little intimidated by the music, keeping up with the instructor’s pace, and the people in the class that look like all they do is work out. Trust me; everyone has been where you are, and they all had the “day-1” experience.
I suggest you show up a few minutes early and introduce yourself to the instructor. Let her (or him) know that it’s your first day and that you are just getting started. This will ensure that they are more conscious of repeating the instructions and providing modifications for the exercises.
On the plus side, if you like the class and show up on a regular basis, the instructor will be your #1 fan when it comes to making sure you show up. Miss a couple of days and she’ll also be the first one to ask “where have you been?”
Introducing myself to the instructor helped me get over the fear of trying new classes and feeling less than coordinated. Now, I know they know that I’m not a total kluz, instead, they know I’m trying to keep up with the class.
Set baby goals
It’s easy to say “I want to lose all the baby weight” but it’s simpler to feel like you are never getting there because the goal is not defined enough. Instead, I’ve always said, I am going to lose these 5 pounds or, I am going to go to the gym 3 times this week. Notice that I didn’t say “I want” instead, I internalized the goal by speaking what I am going to do.
Make a friend
Look around. There is always someone in a group class that is fidgeting or raises their hand when the instructor says “is this anyone’s first time?” If you have 5 minutes after class, introduce yourself to that person. You might be surprised that they too have similar exercise goals.
I did this with a woman in my 5 am spin class (crazy, I know) and now we text each other to make sure the other one is on their way to class each Monday in the wee hours. When one of us isn’t there, the other texts “where were you this morning?” or “I missed you this morning” and then, offer to meet up at a different class that week.
I’m not saying that you need to find new friends at the gym, although if your current friends don’t support your health journey, you might need new ones! (ha!). What I’m saying is that finding a workout buddy has helped me tremendously each time I set out to get started with a workout routine (or switched gyms, etc).
Schedule it
This final tip is something that I find helps me most when it comes to avoiding the excuse “I just don’t have the time.” Because the truth is, that we all have time for the things we value or find ourselves needing to do.
Have a doctor’s appointment for your child? You put it on the calendar. Need to buy food? You make the time. So why not allocate time in your calendar for yourself? Remember that your health matters and that you are important, so start treating yourself that way by giving yourself the time you need to get some endorphins flowing and start feeling great.
And, if you work full-time and don’t have time to go after work, go first thing in the morning. I hit the gym at 5 am three times per week for this reason. While I don’t like getting up at 4:35 in the morning, I do love having the excuse to go to bed when my kids go to bed. Always a plus side.
Do you have any other tips for others just getting started with working out? What do you do that works for you?
Jody
I am going to try to take a break from work every day to take a walk. I am a working Mom with a full time job. And I carpool to/from work. My schedule doesn’t allow for joining a gym. But every day I sit at my desk and eat my lunch. Could I get my 10,000 steps in during the lunch hour? I bet I could! And I bet I would be more invigorated to tackle the rest of the day.
Laura Fuentes
10000 steps at lunch? wow! you go girl!!
Elizabeth
I would love to start doing something! It’s super hard to get motivated and stick to it… especially without the finances for a gym membership or friends near by the join me. But, I think I’m going to add 2 mornings a week of a 20 min morning walk. It’s starting to get nice enough that it would be a great start to my day.
Thanks for sharing how you got started!!
Laura Fuentes
Every little bit helps Elizabeth. it doesn’ have to be perfect, just something for you.
Roopkaur Khalsa
Im also in similar situation with my kids as I am a single mother and find it hard to find time to work out with working full time and taking care of kids. Instead of going to the gym I find time to play actively with my kids…whether it’s a game of tag, a soccer match or a bbicycle ride together. We get time together and I get to set an example for them at the same time.
Sarah
I started working out twice a week. Now I calendar 5 classes a week at the gym knowing I’ll make at least 3..
I work out after dropping kids at school and I pack a gym bag to shower and change so I can go to work or run errands after. Our gym has a sauna and steam room too so when I have time I give myself some spa time.
Melissa
For me, it’s mixing it up when my workout routine gets boring or I get stuck in a rut. My latest favorite is Mommastrong.com, (only $2/mo) and joined her “hook” program to start. After a week of feeling tired after the 15 min workouts, I now feel energized after them. Laura, I totally agree that assessing your fitness level is important, for me this meant modifying some of the exercises to “take baby steps” and not give up!
Laura Fuentes
such an important point!! Yes, I’ve tried going full force a few times and it only came back to bite me. Now, slow and steady 🙂
Sarah
I joined a family-friendly class in the building adjacent to my son’s preschool. It’s so much easier to drop him off, walk upstairs with my toddler, and workout with other preschool moms who expect to see me and other kids for my daughter to play with than it was trying to stick to a time at home with kids constantly interrupting me. I can tell I’m stronger and i miss it when I can’t make the class.
Laura Fuentes
what a great idea!!
Georgina Shallcross
Hi, I like to try and vary my work outs, have a few different things that are easy to get started when you have 30 mins free! One thing I love is to run with my sons to school while they ride their bikes. It means we all get a great start to the day. The boys think it’s fun and I’ve squeezed in my exercise before 9am. It’s a win win. Then when I can’t get out of the house, like last week with a sick child I found a workout I could do at home involving sit ups, planks, squats etc. There’s lots out there if you look. YouTube is a great source.
Sylvia Baker
I’m still in the beginning stages. I walk with the kids after school a few times a week and try to do some youtube workouts when I can. Scheduling is the part I can’t seem to get done! I’m going to keep at it though! Thanks for the motivation!
Laura Fuentes
You’ve GOT this Sylvia!
Theresa
Thanks for this post. I just started getting back on track after having 3 babies in 4 years. I HAVE TO watch what I eat, and that’s key for me. I won’t get any activity in if I’m too full/sleepy/uncomfortable to move. I’m starting small and just trying to get at least one more active activity in my day-maybe a walk or playing around outside with my kids. If I’m moving on purpose-it counts for now. I know that will change as my kids grow. Right now, I’m trying to learn how I operate. 🙂
Karey V.
I think realizing that I need to work out based on my autoimmune diagnosis and embrace rest has given me more freedom to care for myself gently.
Breana Williams
If possible, Accountability is great and especially having someone that will help motivate you. With summer upon on its so much easier to sneak some workouts in, walk instead of drive, and even doing little workouts with our children. They are watching our every move, we should set a healthy lifestyle example! 🙂
Mindy
While 2 of my kids are at school, and the other 2 napping, I take advantage of my only downtime and head to the basement for a workout. Nap time is the perfect time if you have little ones. Yes, you may get interrupted at times, but a little workout is better than nothing. And, I get to catch up on my shows while exercising! Win, win!
Amy C.
I just read an article in the NY Times about how running can be addictive as a social sport. When we run and are in community with others who also run, then we’re more likely to be challenged by their results. Any activity we can do in community will always merit more successful results, I’m convinced!
Laura Fuentes
I couldn’t agree more!
Callie
Great post! I work full time and getting a workout in is my last priority most of the time. But if I can find a way to include my kids, that makes everyone happy!! Right now it’s a walk with a stroller but I’m looking at getting some bike gear!
Heidi
I live in AS and getting in walks is hard as things are already heating up. I do have a gym membership, but have been self-conscience about going. I need to get out of my head and commit to a minimum of 3 days per week, and work my way up to 5!
Laura Fuentes
I’m going to have to come visit you in AS!
Fran
I am a mom of 5 kids. I workout 4-6 times per week. Sometimes 7. I am not superwoman. I have achieve goals that have changed the way I perceive myself like qualifying and running the Boston Marathon, twice and doing a triathlon and a few Ultra-Marathon. When I workout I feel good, I am more efficient throughout the day and the companionship of working out with one friend or more provides me with invaluable mom tips and mom therapy. My friend calls it moving therapy ;-). When I work out alone I call it loving meditation. I wake up at 4:45am most mornings and work-out before the kids get up. When I get back for 7:00am I kiss them good morning and get them ready for school. I have more patience and I am in a better mood. My advice is to join a club any kind: running club, swimming club, cycling club, Tae Kwondo, whatever…. meet people don’t be shy to tell them that you feel intimidated, that you are worried about holding back the group, you’ll be surprised how many people will support and help you on your journey. We all had to start somewhere. I spent 20 years telling my husband I could never run a marathon and that he was crazy for doing so. At 40 when I put my mind to it and I got started I made a training plan and I taped it on the fridge. I told my kids what my goal was and they made me accomptable for it. They would ask:” mom, did you do you hill training today because it is not highlighted!”
I lost the 20 pounds I had gain to cherish my 5 kids and I cannot see the day when I’ll stop moving. So when someone joins our group and says I can’t, I walk run slow with them and tell them they can, just one step at a time.
Laura Fuentes
Fran, you are an inspiration. I love SO MANY THINGS about this comment and I’m in awe of how you’ve become a role model for your children by showing them that you are important. way to go!
Buffy
I just started working out again after taking a two year break from it. Life happens right? Is started with an easy video. I found that I was more willing to get up and work out in the morning if it wasn’t going to be painful, just a. Ice easy burn. I ow that I am back into it, I found that it is easier to stay with it if I do one intense 30 minute workout to get the heart rate up and really followed by another more moderate work out for 15-30 minutes to keep the burn going. If I do a 60 minute video I get overwhelmed and give up half way through it
Laura Fuentes
You’ve got this! so proud of you for getting back into it.
Amy Duffer
So glad I read this. Want to start but always put others needs ahead of me. Going to start doing this for me! First goal is 2x per week.
Laura Fuentes
Let’s do this Amy!!
Kelly galasso
I know a trainer is an expense fo many of us like myself but I finally hired someone to help
Me take accountablility for my health- we meet twice a week for an hour and this has motivated me to then getting to the gym at least know more day a week- I never cancel and I look forward to not stressing about the gym and what I’m gonna do when I get there – I feel energized in my daily rountine now – Is make better eating choices too I guess
Knowing I am spending this money on a weekly basis helps me to make better decisions- I felt guilty about it for about a week but now I know I deserve this ! I pack my lunch to work instead of buying and my new lunxury is spending my extras cash on me ! It feels great 🙂
Laura Fuentes
so proud of you Kelly!
Sharon E
I run roughly a 5k distance 3 days a week.