“How do I get back into exercise now I’m a parent?”

It is the question I get asked the most, by mums and dads alike. I'm Emma and I know how hard it is to find ten minutes for yourself let alone an hour!

I founded Startstrong Fitness CIC because of my own lived experience. As a mum of a 2-year-old and a 7-month-old, I know first-hand how isolating parenthood can be and how many barriers stop parents looking after their own wellbeing: no childcare, physical recovery after birth, anxiety and always putting yourself last. I have created a space I wish I’d had, somewhere parents can turn up exactly as they are, with their baby and move in a way that supports their mental health rather than damages it; a community that checks in on you not judges you.

So here are the tips I share the most.

1. Get the all clear first

Before anything else, get permission to exercise from your GP, usually at your six-week check or from your midwife if you are pregnant. If you had a caesarean, give yourself extra time. There's no rush or prize for going back too soon. Once you are signed off, start gently and build up at your own pace.

2. Start with your breath and your pelvic floor

Before planks and crunches, start with your breathing and your pelvic floor. Little and often builds the base that everything else sits on. If you notice leaking, heaviness, or a doming down the middle of your tummy (diastasis recti), please speak to your GP and ask about a pelvic health physio. It is so common and it is treatable.

3. Walk before you run

Walking is one of the best places to start. Pop your baby in the pram or sling and head out for ten or fifteen minutes, building up as you feel stronger. Hold off on running, jumping and heavy lifting until your core and pelvic floor feel strong, and if you are not sure, ask a pelvic health physio.

4. Workout with your baby

You do not need childcare to move! Babies can lay and play beside you on the mat and if your baby does not want to be put down, that is fine too. You can safely bring them into your workout at home: hold them close to your chest for gentle squats, or pop them on a mat for tummy time beside you and pull silly faces at each other with every rep.

5. Little and often beats all or nothing

Ten minutes counts. A brisk walk with the pram, a few squats while the kettle boils, some stretches during tummy time. A little most days does so much more than one big session you dread.

6. Rebuild, do not “bounce back”

Your body has done something amazing. This is about feeling strong and well not about shrinking. Strength in your back, your core and your legs makes every lift, carry and car seat that bit easier.

7. Listen to your body

Some days you will be running on hardly any sleep, and that is OK. On those days, a gentle walk or a stretch is plenty and rest counts too. If something hurts, leaking gets worse or bleeding comes back after you exercise, ease off and speak to your GP.

8. Fuel yourself too

It is so easy to make sure the little ones are fed and forget about yourself. Eat when they eat and keep a bottle of water within reach. You cannot pour from an empty cup.

9. Find your people

Exercise is as much for your head as your body. Moving alongside other parents who get it, whether that is a friend for a pram walk or a local class, can make those early months feel a lot less lonely and it should always be a safe space to move without judgement. If you are struggling with low mood or anxiety, including postnatal depression and postnatal anxiety, please talk to your GP or health visitor. You do not have to do this alone.

10. Dads this is for you too

Dads struggle with postnatal depression and anxiety too, yet their mental health is so often overlooked and the pressure to “just get on with it” is real. Moving your body helps you too, whether that is a walk with the pram or sling or getting down on the living room floor with your little one.

Want some company?

Our mission is simple: no parent should have to navigate parenthood alone.

If you would like to move with other parents, Startstrong Fitness runs free classes for mums and dads with babies in the room, in Ipswich, Colchester and Stowmarket and from the 5^th of November in Felixstowe too. Find out more at www.startstrongfitnesscic.com.

Remember exercise after a baby will look different but it doesn’t have to stop all together, it will just look different than you're used to. However soon that baby has to be held when you do a squat will soon be squatting next to you and if you ever want to see a perfect squat position just look at a toddler! You have got this you are not alone!