When we think about exercise, the first thing that comes to mind is that we should exercise to look after our body. What if exercise is just as important for your brain - would you give it more commitment?

So what does exercise do for your brain? 5 reasons how it works...

• It increases your heart rate which pumps more oxygen to the brain.
• It releases many hormones which all help to provide a nourishing environment for the growth of brain cells.
• Exercise stimulates brain plasticity which is the growth of new connections between brain cells. In fact, running has been shown to be associated with more cell growth in the area of the brain responsible for learning and memory.
• Exercise can have the same antidepressant-like effects which is associated with a drop in stress hormones. Who doesn’t want to feel less stressed?
• Exercise improves the quality of your sleep.

So let's think about exercise in a different way. Exercising in the morning spikes your brain activity and prepares you for the mental stresses of the day which as a mum are plenty! That’s a really good reason to get out of the house in the morning for that walk, gym or workout session.

PELVIC FLOOR - 2 little words that seem come up in conversation a lot more after you’ve had a baby! You may not have even been aware of it before you had a baby so what exactly is the Pelvic Floor and why is it important? Here are 5 things to know:

1. It’s a muscle.

The Pelvic Floor is actually a muscular sling like a hammock between the pubic bone and tailbone (coccyx) and it supports the bladder, bowel and uterus. Like any other muscle in your body, you have to use it to strengthen it.

Having a strong pelvic floor is vital for core stability, continence and sexual function. During pregnancy the pelvic floor muscles come under increasing strain and after birth we need to repair the stretching and strengthen it again so we can exercise, cough, sneeze or laugh without the worry of leaking urine!

2. It’s part of a group of muscles called the Core.

You can think of the Core as a cylinder with lid, bottom and walls. The Pelvic Floor is the base of the cylinder, the Diaphragm is the top or lid, and Transverse Abdominus (the deepest tummy muscle layer) and the Multifidus (back muscles) are the walls of the cylinder. So when lifting the pelvic floor, you may feel your lower abdominal muscles tightening a little too - that’s good because they work in partnership with the Transverse Abdominus. We need to maintain pressure within the core for good back health especially when we are bending and lifting things.

Want be pain free and look good? Posture is the key - 3 tips for Mums.

Click on the image to watch the video.

Most mums I meet return to work either full time or part time within 12 months of having their baby. I was one of them. I went back to work full-time and had to find a way to fit in work + family and exercise. Exercise helped me get it all done.

Getting your body moving (especially if you are sitting at a desk for most of day) shouldn’t be put in the “too hard or I don’t have the time” basket. It is more important than ever to keep active so you can stay healthy and well (even with a busier life than before!)

So how do you find the time? It needs to be planned into your week or it just wont happen. Here are some ideas I tried and found useful:

Walking

You may be able to walk to or from work. Bring your sneakers to work and get in a walk during lunchtime or on the way home (save some cash and beat the bus). Even if you don’t have time every day, some is better than none.

Early morning

Partner help required with this one! Get out the door before everyone else is up and have your exercise done in time for breakfast. A group exercise class can keep you motivated and accountable. It’s also a great way to start the day.

Lunchtime

This could be a walk, exercising with work mates or a session with a Personal Trainer (I did this and had amazing results). Mums often feel bad about taking a “lunch break” as they may need to leave the office on time to pick up the kids. By getting exercise at lunch, you are more productive in the afternoon. You shouldn’t feel bad about taking a “lunch break” once a week.

I have seen a lot of mums come to my classes with sore necks and sore backs. It is a common complaint in those first 12 months of being a mum. From talking to quite a few of them, I do think there are some tips that can help reduce the chances of pain and soreness that I have learnt from being a mum myself and from specialist post-natal Phyios.

Pram Power 5 tips for new mums to reduce their chance of pain and soreness.

1. Best Breastfeeding Posture

Posture when breastfeeding is SO important. Make sure you have good support from your back with a cushion or pillows behind you to keep you upright – this is especially important if you end up breastfeeding in bed. Bring baby up to you by having them on a pillow. This way you are not slumping over for long periods of time.

2. Stretching after exercise

Exercising burns calories and so does breastfeeding (300-500 calories per day). So think about breastfeeding as a workout and do your stretches at the end of it! Gently stretch your neck side to side and rotate in both directions. Open your arms wide to stretch those chest muscles and add a few shoulder rotations!!

3. Lift before you Lift.

Yes I’m talking about the pelvic floor. As a mum you are constantly lifting heavy items repeatedly – prams in and out of cars, baby car seats, heavy shopping bags and of course your growing baby (or toddler). So before you pick up something heavy, it takes half a second to scoop in your lower belly, drawing on your deep tummy muscles and lifting the pelvic floor at the same time. This will protect your back as your lift. Especially important in those early months post birth.

Wanting to get fit again now that the baby’s here? Wanting to feel strong and powerful again? Well, the great news is that your tiny bundle of joy can really help you get there – and fast!

All you’ve got to do is think creatively about what ‘exercise’ really means and use what’s around you.

You’ve just given birth so now you have a baby and a pram. Together they give you enough resistance for a great workout.

So forget the old excuses like ‘I don’t have time,’ ‘I’m too tired,’ ‘It’s too hard to organise,’ or ‘Who’s going to mind the baby?’ Far from being an obstacle to getting fit, your baby is actually a precious asset and opportunity in your journey towards optimum health and fitness.

Tips for a great Christmas family portrait:

• get everyone to stand or sit very close together- no gaps, shoulder to shoulder
• make sure you choose a neutral background, for example trees or bushes in your backyard
• try and find a spot in the shade, without direct sun or dappled light and have the light behind you (the photographer)
• If you have to shoot indoors avoid the flash and use a higher ISO setting like 400 or 800 ISO instead
• If you want to hop into the shot too you can put the camera on a tripod and set the self timer

These tips should help you to capture those family moments you will always look back on.

Happy Christmas, Fiona@wolfwerk.net www.wolfwerk.net (portrait photography, family photography, photography workshops for parents and students of all levels)