Busy schedules and caring responsibilities can mean that, for many busy mums, self-care falls down (and sometimes off) the priority list.
Somebody who has experienced this first hand is health coach and personal trainer Dr Kate Ella.
‘I was a full-time consultant orthopaedic surgeon with two small children, and I looked after my family and my patients but I didn’t look after myself,’ she tells Women’s Health. ‘It took two amazing friends to remind me that I needed to look after me as well – and when I did, that was when things started to change. It’s such a cliché that you need to put your own air mask on first, but it’s true.’
As an ex-bone surgeon who frequently operated on largely preventable injuries, Dr Kate has always been acutely aware of how important exercise is for longevity – which is why she’s passionate about making sure women find ways to move their bodies at every stage of life. However, she knows that’s easier said than done.
‘It can be so challenging to find the time to actually do it and the idea of an hour-long session can feel totally overwhelming,’ she acknowledges.
It’s why her approach to fitness is based on ‘sprinkling’ functional movements into your day. While doing a little bit of movement here and there might not offer all the benefits a full-blown strength or cardio workout might have to offer, it can still be effective.
Doing small bits of movement throughout the day, known as exercise snacking, has been shown to offer real benefits. In fact, one study published in the British Journal of Sports Medicine which analysed data from 11 trials involving more than 400 participants, found that short bursts of activity significantly improved cardiorespiratory fitness in younger inactive adults and muscular endurance in older adults.
Exercise snacking can come in many forms, but Dr Kate recommends starting with the following three exercises if you’re struggling to make time for movement in your day.
Dr Kate’s 3 time-saving exercises for busy mums1. Wall sit
Credit: Dr Kate Ella
‘A perfect movement for leg strengthening while brushing your teeth.’
How to do it:
Find a wall that you can lean on and stand with your back leaning on it.Take a step away and then slide your back down the wall as you bend your hips and knees, so that you look as if you’re sitting on an invisible chair.
Stay in that position for 30 seconds to start with and build up to the full two minutes recommended to brush your teeth.
2. Counter dip
Credit: Dr Kate Ella
‘A great movement for while the kettle boils – you can use the kitchen counter or any other stable surface to strengthen your triceps.’
How to do it:
Find a kitchen counter or stable surface and stand with your back to it.Put your hands on the surface behind you close to your hips.Bend your elbows to lower your body down in a controlled way and then push powerfully back up again.Start by bending your elbows to 45 degrees. To make it harder, move your feet further from the counter and increase the bend in your elbows to 90 degrees.
Repeat the movement for 60 seconds.
3. Bird dog
Credit: Dr Kate Ella
‘A super movement to do when you’re going to bed to strengthen your core – doing it on an unstable surface like the bed adds an extra challenge for the core, too.’
How to do it:
Kneel on the bed in an all-fours position with shoulders over wrists and hips over knees.Engage your core and then slowly lift your right arm and left leg out straight until they are horizontal – hold for 2-3 seconds.Lower back down and then lift your left arm and right leg.
Repeat for 60 seconds, trying to keep everything but the moving arm and leg as still as possible to really challenge your core.
You can find out more about Dr Kate’s work – and subscribe to her newsletter – here.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.