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?
Mollie Mulligan
I have a very hard time prioritizing and sticking to a routine. It always seems like things get in the way of my schedule- husband traveling- can’t go to the gym at 6am. Child home sick- can’t go after work while she’s at day care etc. I try writing it in my calendar but…
I often think about what a friend told me once – “never once do you say to your self, ‘I wish i HADN’T excersized today’- but you do sometimes say ‘I wish I had!
Thanks for the post!
Katia
You have to find some form of exercise that is FUN!!! It might be running, but it might not be — maybe it’s kick boxing or ballroom dancing or biking. If you don’t enjoy it you won’t want to do it and you’ll find ways not to make the time. It’s also really important to have a ‘buddy’ so if you back out you are letting someone else down — that get’s me out the door lots of days.
Sandra
For me outdoor exercise is the key. I never could stick with a gym routine and I hate workout CDs. But I find going outside for my exercise really helps. Plus the sun expose is great for Vitamin D levels and for healthy sleep patterns. Plus the dogs love the exercise as well. Usually my 13 year old comes along as well, so it is a great time to let him talk to me about whatever is on his mind. Family bonding as well.
Adrienne
As long as I don’t go home from work and sit down, I can usually get some kind of exercise in, most days. If my butt touches the couch though, it’s all over. It has helped a lot that my son has baseball practice four nights a week. I head to the park with the same plan, don’t sit down on the bleachers. As soon as he starts practicing I start walking. I’m slow at it, but I’m walking three miles. I’ve also been walking one mile during my lunch break. Tomorrow, I plan on getting up earlier and doing a Leslie Sansone 3 mile walk video.
Erin Hopkins
Consistency. It can be 5 min or an hour. 1 day isn’t going to make or break, so I realized that I can’t get down on myself if I can only get 5 min in one day as long as I did something and was consistent about continually getting something in. It adds up over time.
Eileen
To make sure that I actually go to the gym, I text a friend to invite them along and to “say” the words aloud to someone else.
Toni
Just this year I’ve started a new at home faith based workout program. She posts monthly strength, cardio and yoga videos that are all centered on faith. I’ve grown to love strength training after being a cardio junky for so long! I feel like I’m physically and spiritually working out at the same time!
Ravit
Love this post!
I just started a running group! Best thing I did for myself. I’m a mother of 5 and work full time. Youngest is 3 oldest is 12.
I sit at a desk and basically don’t move. I decided I needed to do something. II am not getting any younger and I need to be more active.
I run 3 times a week at 6:30 and my days are just a whole lot better, calmer…
I love it!
Kathy Coy
I have a fitbit and try to get 10,000 steps a day. On a normal days, that’s pretty hard with a desk job. So I have to make sure I try to walk 2 miles at lunchtime each day to help meet the goal.
Laura Fuentes
IS IT EVER! OMG. The days I’m in the office (about 4 days per week) I don’t even makme my 9k goal! sheesh. And sadly, spinning doesn’t count towards steps. I get you!
Tawsha
I find that getting my gym bag ready before bed helps me be ready to go in the morning! This way if I have errands to run before the gym and get busy in the morning I can’t use the excuse that I didn’t have time to get it together!
I usually lay out my gym clothes, shoes and socks. I also like to have my headphones, a snack and water bottle ready with my bag too!
It just helps having the routine and knowing that everything is ready to go even if things get busy before gym time.
Marion
I love my Cize and Piyo workouts at home. Getting back on track this week. Waking up early is key for me and then in the evening with kids activities and homework I don’t have to worry about getting my workout in. I also love going to yoga on Saturday mornings. Roll out of bed and straight to yoga.
Laura
I have 4 kids that I homeschool, 3 of whomever have special needs, one of them being fully dependent on me. I blew out my back about 4 years ago moving her. So, I am the queen of excuses. After several years of chiropractic, epidural, and therapy, I started to feel better. I signed up for for a deep water aerobics class with a friend. A year later, I am feeling better and just signed up for a 3rd class. I’m doing it at a local community college where the prices are reasonable. My back still has limitations, but I feel SO much better. It’s been worth the difficulties of having people watch my child so I can be gone! Never give up, there are always going to be challenges, but there will always be ways to work around them…
Laura Fuentes
I love your attitude, Laura. I too have a, zero excuses mentality (now) and my back isn’t too great (check it out). Way to go!
Jill Mansanares
Working out right after I drop off my kids at school is helpful to keep me on track with my fitness and overall wellness desires. I want to be in good condition to be able to snow ski, play basketball, soccer, hike and bike with my 11 and 9 y.o. daughters.
We are conscious of our food and drink intake which helps keep our family relatively fit and free from illness. No soda and low sugar diet.
A_Shoemaker
I dont do mornings…i find my best workout time while dinner is cooking. I come home and put a casserole in the oven or a recipe in my pressure cooker then turn on a DVD, ride the stationary bike or walk/run on the treadmill for 30 min. Once my workout is done and dinner is ready we all sit down for dinner and talk about our day. It helps me to decompress after work and I am ready for bed by 9:30 but feel great.
Rachael
My fav fitness “tip” to keep in mind is to change up my workouts to keep it fun. Hike, bike, playing outside with the kids, yoga, Pilates, sometimes a housework, etc… it doesn’t and shouldn’t be the same thing everyday. At least for me, I get bored easily.
Debbie Hausher
my gym has mobile app with class schedule so I copy it into my calendar so I don’t forget it. Agree that we need to make good health for us a priority as well.
nancy
You ladies are inspiring me to get back into the routine.
Thank you all!
Kyla Nadeau
After just having my third baby, and being unable to keep up with my 7 and 4 year olds I know I need to do something. I live in a rural area not close to any gym but I bought some videos and a exercise machine. Now to schedule in some time and when the weather gets nice, start walking with the baby.
Laura Fuentes
Good for you Kyla!
Roxanne
My life can get pretty hectic as a work from home parent and no additional child care. I keep a stash of work out videos I can use early morning before the kids even lift thier heads. My gym has a day care room I use twice per week and meet a friend. I used to feel so guilty taking time for myself, but I am a better mom when I feel good!
Faith F.
Doing HIIT (High Intensity Interval Training) workouts have helped me immensely with time management and working out while being a mom to 2 very active boys. I can do a workout in 20-30 minutes with the same results if not better compared to when I was doing 45-60 minute workouts!!