Nearly half the adults in Ireland aren’t active enough… Here’s why that matters (especially for mums)
Let’s start with a stat that might surprise you… or might not. According to the HSE, 46% of adults in Ireland are not meeting the recommended physical activity levels.
And if you’re a mum reading this in the middle of summer, juggling camps, snack demands, outings, interrupted sleep, random heat waves and the general chaos that comes with having small humans at home, you’re probably thinking:
“Yes, I can see how that happens”
Because summer time doesn’t exactly scream routine, does it? It’s last minute coffee dates in the park when the weather is nice, or trips to the playground after creche because its bright out. There are concerts to attend, weddings, dinners with friends and lots of long summer nights ahead!
But staying active, even in the summer, is so important. We all know the reasons and if you’re not sure why exercise can be so beneficial, you can read more about it here. It's not just about reducing the risk of chronic illnesses and diseases, but it's also important for our mental health, our bone health, our sleep quality, our self esteem and confidence and also be influential on our children and their own journey with exercise.
As mothers strength is paramount - lifting babies, buggies, car seats, bikes no one wants to ride anymore when you’re on a walk - There is no escaping the physical demands motherhood has, so when we don’t match it, injury, aches, pains, twinges and set backs occur.
So what should be aiming for?
The HSE guidelines are clear, but they’re often misunderstood with regards to exercise versus resistance training
For general adults, they should aim for:
At least 150 minutes of moderate activity per week (brisk walking, cycling, swimming)
Plus 2 strength training sessions per week
For pregnancy, the recommendations are very similar:
150 minutes per week of moderate activity (eg. 30 mins x 5 days a week)
Plus 2 strength based sessions per week
For postpartum:
Once you’re back on your feet, you’re aiming to gradually build back up to 150 minutes per week
Plus 2 strength sessions which may not necessarily incorporate resistance at the beginnin, other than body weight
Incorporating a strong focus on core and pelvic floor recovery, as well as overall strength
Throw in the summer routine shake-up!
So we have these recommendations and yet nearly half of us aren't meeting them, and then throw in the summer time…your usual structure - classes, gym slots, childcare windows - suddenly change.
Instead, you’ve got spontaneous park meet ups, coffee dates that turn into toddler marathons, holidays, last minute trips to the beach or playground after creche, or like me, kids off school and needing constant entertainment.
Workouts suddenly become something you’ll just “get back to in September, when I have more time”
But here’s the honest truth…
Stopping completely is what makes it harder, and I’m not talking just physically, but mentally too. Because when September rolls around and you’ve taken weeks or months off - you’re not just restarting…you’re likely to have to rebuild as well.
it's the same as if you take a whole pregnancy off exercise. That's nine months to a year of no purposeful exercise, therefore a rebuild phase is necessary
So what if summer wasn’t all or nothing…?
What if instead of trying to stick to your usual routine or throwing in the towel with exercise and strength training, you just changed it up? This is where home workouts come into their own
When life is unpredictable, convenience wins everytime! The HSE literally suggets being active can start at home, for just 10-15 minutes per day.
So lets lean into this more…
Press play during nap time (or pause when they wake and need you!)
Do 10 minutes while the kids play nearby
Fit something in before the day starts (if you’re an early riser)
Being able to do this can be the difference between doing nothing and staying consistent this summer, the difference between your muscles being stimulated and nothing, the difference between your mental health being more balanced or overwhelmed, the difference between that knee pain that always niggles you, coming back or it staying away.
So even when you’re away and feel like you want to just move your body to keep things ‘ticking over’, this is where adapting comes in.
The piece most mums are missing: support
Motivation often isn’t the issue during the summer, or all year round for that matter, you’re already motivated and know you want to move, but when you’re tired and lack any routine, having accountability is vital and a community so you’re not alone. That’s where things like weekly check-ins with a coach and WhatsApp support groups can make a huge difference to whether or not you exercise.
If you’re in this right now… here is a simple place to start
If you’re looking for something that adapts with you (pregnancy, postnatal, busy seasons etc. all of it), I’ve created a 4 in 1 membership that gives you:
The Pregnacy Program for weeks 10-42 of pregnancy
An online workout library of over 170 workouts for quick, effective sessions
Let’s Lift giving you a structured strength training program
Along with this you get the following:
Weekly check-ins
WhatsApp community
1:1 coaching guidance when you need it
You can enjoy all of this (and more) for just €30 per month and 50% off your first month at €15
Final thought
You don’t need to do everything, but doing something consistently this summer will always put you in a better place than stopping altogether and the future you (the one heading into September) will be very glad you did keep it up!
Need help continuing (or starting) your exercise journey the summer?
Enjoy some convenient at-home online workout sessions between 10 and 20 minutes, then join my online workout channel below and head to the ‘Summer Express Workouts’ tab
Join for access to an online library of 10 to 30 minute follow along exercise classes. Specifically designed for busy mothers, postnatal mothers and pregnant mothers to be watched anytime, anywhere that suits you! Book into live classes with Georgy every week and enjoy all the features of the Fitness Hub!
