Post-pregnancy fitness: Gail Emms answers your questions on how to stay healthy in motherhood
Champion runner Jasmin Paris can safely claim the title of the UK’s fittest parent after breaking the world record for Britain’s toughest race this month, just months after giving birth.
Ms Paris knocked a staggering 12 hours off the record for the Spine Race ultra-marathon, that took place last week, despite having to stop at every checkpoint to express milk for her 14-month-old daughter, Rowan.
She wrote on her blog that training for "Britain’s most brutal" race with a newborn “became a juggling act” and that she typically went on 5 a.m. runs before work “whilst my little family were cosy warm in bed”.
For many new parents, finding time to exercise whilst caring for their new arrival is tough, even if they aren't training for Britain’s toughest race. With this in mind we asked Gail Emms, former Olympic athlete, fitness expert and mother, for advice on keeping fit as a new parent.
Gail will be joined by other world class health and fitness experts at the Telegraph’s New Year New You live journalism event next week. The event will see our experts tackle nutrition, fitness, stress sleep and physical and mental wellness in a series of fascinating panel discussions.
Read on for Gail’s top tips for staying fit and healthy as a new parent.
What’s the best way to keep fit when your budget won’t stretch to a gym membership or gymwear?
You can find really good gymwear in supermarkets and on the high street for a great price – I wear H&M’s range as they are typically within budget. The two most important things are trainers – buy last season’s in the sale – and for women, a good sports bra. The rest is about comfort and shorts; T-shirts and leggings are just fine.
You don’t need to join a gym to stay fit. I make sure the gym is the last resort – we have free outside space to walk, jog and cycle. Local village halls will also have exercise classes that are cheaper than a gym, and local sports centres can help with 5-a-side football, netball and a spot of badminton.
Is it a myth that women will automatically gain a lot of weight or lose fitness during pregnancy? Is it right that women who ‘bounce back’ into shape are the exception rather than the norm?
I can only share my own experience on this. I put on three stone both times when I was pregnant. I exercised until it was uncomfortable or painful and I ate healthily, but we are all different. You have to feel comfortable with what you are doing.
There will be those that keep fit all the way through and only put on two pounds of extra weight. Don’t compare yourself to others and always ask for professional advice if you are concerned.
I didn’t bounce back into shape the first time and the second time I worked hard and got back to full fitness quicker. Be safe and healthy and your weight and fitness will return to what it was.
What forms of exercise do you recommend for women during pregnancy?
Get advice from a professional first. Don’t do more than you normally would and listen to your body – if you feel tired then rest; if it hurts, then stop!
I jogged for four months before it got uncomfortable. I also walked three to four miles every day, went swimming and even got on a bike right until the end!
Low impact is better for obvious reasons but don’t stop being active because you are pregnant. There are lots of fitness in pregnancy programmes out there so have a look to see which one would suit you.
What advice do you have for someone who sits down (at a desk or behind the wheel) for the majority of the day?
If your work life is very sedentary, have a look to see how you can make changes. Our bodies are not designed to be sat down all day. What can you do regarding your journey into work? Can you go to the gym beforehand? What about parking your car a mile away so you can walk to the office or getting off the tube one or two stops earlier than usual? Then in your breaks or at lunch – get outside and move. Join or start your own walking or jogging group at work.
If you are on calls – can you do them when you are walking? The luxury of a mobile phones means we can be mobile. Finally, think of your posture when you are at the desk or driving – get that core working, don’t slouch, and don’t eat unhealthy snacks if you’re not able to burn them off.
What would you recommended for dads who aren’t too fussed about their ‘dad bod’ but would like to get a little bit fitter overall?
Fitness is a state of mind – it’s not always about achieving the perfect six-pack body. Being healthy means being able to run about with your kids, being a good role model for them and creating healthy habits for the future.
My advice is to get involved with your kids activities. I run on the sidelines when my sons are playing rugby and football. Not only do I keep warm on a freezing winter weekend morning, I hope they see me running and are proud that I value exercise as much as them. When they are playing with their mates, I play too. And I jog when they are on their bikes and get them involved. Just by joining in with your kids, your own fitness will improve.
Are you a new parent that's trying to keep fit? Do you have tips or advice for other new parents?
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