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Why exercise can make you feel like yourself again – no mum guilt allowed

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Why exercise can make you feel like yourself again – no mum guilt allowed

As a new mum – or a parent of any age – it’s hard to find time to exercise. You’re likely spinning lots of plates on little sleep, and there’s a tiny person who needs you.

It’s a plight HELLO!’s homes editor Rachel Avery knows all too well. Her little one is seven weeks old and she shared that during her 20-minute workout this morning, she needed to pause twice to tend to her baby.

It’s not just newborns that are a barrier when it comes to mums working out, though. “As a parent you are responsible for the logistics of more people, and with this comes scheduling constraints,” says personal trainer Nicole Chapman. “You may have limited childcare available and lack of support or understanding of the mental and physical load of motherhood.”

Nicole Chapman specialises in helping mums get back into fitness

Exercise and mum guilt

Nicole explains that ‘mum guilt’ can enter the equation too. “It’s a very natural feeling. You may feel guilty for going to work, so when you aren’t working you think all the time should be spent with your children, or you may feel judged if you take time away from the kids.”

Our changing bodies

Nicole explains that not being used to your new body can act as a barrier to postnatal exercise. “As a new mum, what is often not considered is that it is normal to feel a disconnection to your body postpartum.

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“Combine this with feeling sleep-deprived and overwhelmed and you might feel less attractive and even a sense of loss of identity. Stretch marks, weakness in your pelvic floor, leaking nipples and a body that still looks pregnant once you have given birth. You have a right to not feel sexy!” Nicole laments.

Mother doing yoga at home surrounded by children© Getty
There are barriers for new mums when it comes to working out

“Take each day at a time, understand that these feelings are ok and might even stem from unrealistically high beauty standards we’ve had to navigate through our whole lives, and that impact on our mindset.

“Knowing that this is normal can in itself power you up to change that mindset to have a new respect for your body and admiration for all it has done for you and your baby.”

DISCOVER: I’m a personal trainer and here’s how to reset your approach to exercise 

If you are looking to get back into exercise, Nicole has some stellar advice.

 1. Focus on new goals

“Focus on non-aesthetic goals when it comes to working out,” Nicole suggests. “Find something you enjoy and celebrate the wins along the way as you get fitter and stronger.”

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Baby boy (6-11 months) assisting mother performing yoga in livingroom© Getty
Finding time to work out is tricky!

Of her own goals, Nicole says: “I no longer chase a figure on a scale – I chase personal bests. I set myself goals and challenge myself and everything else falls into place. It can be very easy to forget yourself through motherhood, so please remember that you are important too.

2. Keep it consistent

Consistency is key and if you can establish an achievable weekly routine, with balanced healthy eating, you will hit your weight loss and fitness goals, advises Nicole. “Patience will be your best friend.”

Routine is important if you are struggling to find time to exercise, says Nicole. “Put it in your diary as a meeting. Establish healthy habits and goals that fit into your lifestyle – do not change your life to fit them if it doesn’t make you truly happy.”

 READ: Brain fog? Try this super simple way to clear it 

If a lack of time is keeping you from working out, remember that even just 10 minutes of movement a day can be a total game changer for energy, mood and fitness.

Nicole explains that studies show that the intensity of the workout doesn’t dictate the benefits it has on your mood, so with this in mind, you can choose the physical activity based on your energy levels, time and present mood to support you best mentally as opposed to assuming HIIT being the answer, when indeed a walk in fresh air may be just what the doctor ordered.

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Jogging and running are fitness recreations© Alamy
Finding time to work out can be a challenge

“By adapting to what best serves you, you are more likely to build regular activity into your week in a way that is maintainable,” she adds.

3. Remember exercise is self-care

Self-care doesn’t have to mean soaking in the bath, it can equate to prioritising yourself, in whichever way you need that day.

“Recognise this and put yourself back on the priority list. You cannot pour from an empty cup!” implores Nicole.

 DISCOVER: I went for a walk every day – here’s what it did to my stress levels 

“Finding the time for yourself, feeling the independence and knowing you’re exercising for you, your body and your mind will see your family reap the benefits also. You’ll be a mum with renewed energy and a boost of confidence that exercise brings.”

Nicole adds that you’ll likely feel like a better parent if you make time for yourself to work out, explaining: “Through fitness you can build a body you fall in love with, grow your confidence and increase your energy so you’re fit enough to meet the demands of motherhood, be it playing with the kids, jumping on a trampoline or completing a physical challenge you thought was unattainable.

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“Exercise can give a sense of fulfilment away from motherhood or career achievements. Transforming your physical and mental health so you can bring the best of you into each and every day – which is rather empowering.”

4. Ask for help

“Ask for help when you need it and communicate with your partner or support network,” advises Nicole. “We often feel the need to juggle it all without asking for help. But by having support and getting that time for yourself, your family will benefit from a happier, heathier mum.”

Nicole Chapman is the creator of the 6-week online workout programme, Power of Mum, designed to empower women to be fitter and stronger in body and mind, through strength training and metabolic conditioning. Her next programme starts 19 February 2024.

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Fitness

This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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