Can you exercise snack?
Exercise Snacking for Mums
We all know that the biggest barrier to exercise is time! Having time to yourself, with your hands free is an unlikely occurrance as a new mum, and when it does happen, exercise is just one of the hundred things you could choose to do with it!
Most of us also know that exercise is essential to keeping us healthy and strong. In fact, 150minutes of moderate exercise per week is what is recommended to improve our overall health and reduce our risk of certain diseases. But that can sound like a lot if you’re surviving on 4 hours sleep a night and meeting the needs of a baby throughout the day!
But do you know that “exercise snacks” have also been shown to have similar benefits to longer gym sessions or more structured workouts?
What are exercise “snacks”?
Short bursts of exercises peppered throughout your day. These exercises should make you work moderately to a high intensity for a 1-5 minutes. It’s recommended to do this twice (or more) each day in order to improve strength, cardiovascular health and even reduce blood sugar levels, reducing risk of certain diseases.
You don’t need to put on gym gear, and you should avoiding using equipment to remove another barrier.
Now that sounds more doable right?!
Best exercise “snacks” for mums:
The goals: Increase your heart rate AND load your muscles.
Each of these exercises should be performed for 1-2 minutes, by the end you want to feel fatigued, so chose the level that hits this for you.
Exercise 1:
What: Hip Bridge: Rest your shoulders on the couch, feet on the floor hip width apart and lift your hips to the sky. Lower your bottom ¾ of the way back down then lift again. Repeat for 2 minutes.
Level 2: Rest your baby on your thighs with their legs up your tummy for extra resistance!
Level 3: Perform on 1 leg with the other leg lifted in the air (1 minute each side).
When: Whilst your baby is playing on the floor after getting dressed or each nappy change.
Why: Strengthens your bottom and back, closing the pelvic ring and reducing the chances of pain in this area.
Exercise 2:
What: Box planks: On your hands and knees (crawling position), zip up your tummy and lift and hover your knees off of the floor. Hold for 1 minute.
Level 2: Progress this bear crawls – you hold this position and move around the room – moving opposite arm and leg like a crawling baby but never letting your knees touch the ground. 1 minute.
When: Whilst your baby is having tummy time.
Why: Strengthens your shoulders and core muscles, improving your posture.
Exercise 3:
What: Modified Bulgarian squats: Stand up from your chair or sofa and take a large step forwards. Reach 1 leg back behind you and rest the top of your foot on the chair. Now reach down to the floor bending your front knee – then reach all the way up to the sky, straightening your front knee and lifting your heel so you are on your tip toes. Repeat bending down to the floor, then reaching up to the sky. 1 minute each side.
Level 2: As you get the hang of it try with your baby in a sling or in your arms for extra load.
Level 3: You add a hop on your front leg to increase the power, muscle demand and cardio-vascular challenge.
When: Every time you get up to go to the loo!
Why: Functional strengthening for walkers and runners, great cardio burst and strength allover, especially your bottom.
In comparison to traditional forms of exercise, these exercise snacks are a viable, time-efficient, and convenient strategy to improve your muscular function, in the comfort of your own home… in your PJ’s if you chose!
Physiotherapist, Four Sides London
This includes references from: The University of Bath, The Journal of Sports Science and Health Medicine and Healthline.
