exerciseWe all know how important exercise is when trying to lose weight. Not only does exercise burn through excess calories that would otherwise would be stored as fat, it also boosts your metabolism and helps to lower insulin levels.
The mental benefits of regular exercise shouldn’t be overlooked either. People suffering from depression are encouraged to incorporate regular moderate exercise into their lifestyle to help boost the brain chemical serotonin, a neurotransmitter that helps regulate mood.
Regular exercise also increases our endorphin levels, which are proven to have mood lifting properties.
Incorporating exercise into your lifestyle, along with healthy eating, is the best way to achieve long term, sustainable weight loss, but what exercise should you do doing?
While choosing the one you enjoy the most (and are likely to keep doing) is important, trying to add moderate intensity aerobic exercise, like walking, running, swimming or choreographed classes like Body Attack, coupled with some form of anaerobic or resistance training, to your schedule is often the best way to ensure that the kilograms start to disappear.
When you’re pressed for time, it can be tricky trying to slot a workout in. Trying to utilise the time you do have available, whether it’s 20 minutes or 50 minutes, is one way to make sure that exercise is scheduled into your week.
Choosing an effective calorie burner is another way to make sure you’re making the most of the time you do have available.
We’ve listed the most common workouts below and the number of calories you’re likely to burn by completing them to help make your choice a little easier. Calories burned will vary on your weight and the intensity of your workout with the rule of thumb generally stating that the heavier you are, the more calories you wil burn.
We’ve listed the calories burnt for a woman weighing approximately 70kg, exercising at a moderate intensity (where you can still chat but are breathing reasonably heavily) for an hour.

Cardio calorie burners
  • Walking – 232 cal
  • Cycling – 563 cal
  • Hatha style yoga – 281 cal
  • Water aerobics – 281 cal
  • Jogging – 633 cal
  • Tennis – 493 cal
  • Swimming (freestyle) – 493
  • Swimming (breaststroke) – 704 cal
  • Step class (aerobics) – 598 cal
  • Skipping – 563 cal

Get Our Exercise DVD

And for the ULTIMATE SAFE, EFFECTIVE & TRUSTED Post Pregnancy Workout – see our EXPERT Post Pregnancy Exercise DVD below – you can purchase and see more information on it here
The DVD can be followed by all mums (for example new mums or mums with older children) and can be followed by someone with a basic or a more advanced level of fitness.
Lisa Westlake is our incredible fitness instructor and postnatal exercise specialist throughout the DVD. With her extensive physiotherapy experience and qualifications (Lisa is one of the most awarded fitness professionals in Australia), Lisa is the perfect fitness instructor to bring The Healthy Mummy Post Pregnancy Exercise DVD to life – you will love working out with her. (You can see our Q&A with Lisa with commonly asked questions on the DVD here)
The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and Lisa will guide you through each of the workouts. As well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories, the improvement of your core strength and the strengthening of your pelvic floor.
The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.
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If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine.
And don’t forget to check out our current promotions and discounts page to see what specials we have on this week on our Healthy Mummy product range.