Since we had a baby, I’m so tired all the time. At 16 months old she still doesn’t sleep through the night and there are days when I really struggle to do anything.

As mums we often forget that waking up several times at night increases our cortisol levels leading to a cascade of different issues including fatigue, anxiety and sleep issues.

It makes it very challenging to get back to exercising when we struggle just to stay on our feet and keep up with the little one.

Exercising has been a huge part of my life for a very long time now and I need it in my life.

When Freya was 6 months old I pushed myself to exercise like I did before having a baby and it just drained the little energy I had.

The trend to do more intense workouts is everywhere and as women we often push ourselves to do too much even if we don’t feel like it. If we don’t push it, we feel weak or lazy. Do you relate?

I felt a lot of pressure getting back to my workouts and to my pre pregnancy clothes. During pregnancy I put on 24kg and I had a lot of that to lose when Freya was born. I still have about 4 kg left.

When I look in the mirror, as many new mums, I cannot recognise my body.

It has changed so much and it isn’t easy to get used to it, no matter what. That is often another reason to push ourselves harder. We want our old body to be back as fast as possible.

For so many years we were told that the only way to lose weight is to eat less and exercise more.

But hold on… the truth is that it actually never works.

Here is why.

When we experience high levels of stress and adrenal fatigue the last thing our body needs is the workout that increases cortisol levels and leaves us drained of energy. The body response is the opposite to what we are looking for. If we push ourselves too hard we will deplete our stores of nutrients, energy and hormones.

As a result our body switches to fat storing mode and will not let go of it that easily.

The result is more fatigue, less energy and more fat… no way Jose!

Does it mean that tired new mum should not exercise at all?

No.

It means that we have to exercise smarter, responding to our body’s needs.

Exercise normalises cortisol, insulin, blood glucose, growth hormones, thyroid and several other hormones and puts more oxygen into our brain. It also decreases depression and improves cardiovascular health.

Together with sleep and nourishing foods it is the best way to improve energy.

And for me, it is the best way to improve my energy when I am exhausted after sleepless nights (together with watching my caffeine and sugar, both of which makes me more tired).

Experts recommend to keep workouts under 20 min and include some interval training (starting with interval walking), strength training and mobility exercises to improve healing.

I started with super short workouts (under 3 min) done a few times a day.

My goal is to gently raise my heart rate and improve my energy. It always works. I choose my workouts based on how I’m feeling and what my menstrual phase is (read more here).

It makes such a difference to my energy levels while I am slowly building my strength and fitness.

Here are three of my favourite workouts:

1. Energy and detoxification

This workout is perfect for any new mum, especially those who are extremely tired. As we take plenty of deep breathes, we improve the work of our lymph system. As a result our body can remove any toxic waste easier and faster improving our energy even more! These gentle moves will also mobilise the whole body, helping you move with ease and pain free. Just make sure you are breathing. These exercises are perfect for any phase of your menstrual cycle

2. Dynamic stretches

Improving our mobility is essential to stay pain-free and move better. All these moves helped me avoid any back pain after having a baby. As we move dynamically we increase the heart rate and improve the blood flow throughout the body. You can do these any time but they are the best during luteal and menstruation phases.

3. Easy high energy workout

This is a great workout for any mum who is ready to start jumping again. You have to make sure your abdominals have healed and you have no back pain (don’t jump or run if you have any back pain, please). This super short workout (under 1 minute) is perfect for second part of your follicular phase and ovulation.

Finally I walk every single day. Depending on my energy (and my menstrual cycle as well, sorry to keep repeating myself 😊) I either go for a short easy walk, or a longer more strenuous one.

When we are constantly tired, pushing ourselves too hard for too long is counterproductive.

If you want to get back to exercising, improve your fitness and get back to your pre pregnancy weight do it slowly. Take your time, be patient.

Work out to support your post pregnancy recovery and be aware of your energy levels.

Exercise should always increase your energy.

If you feel more tired after working out that means you did too much. It is that simple!

With love,

Karo