She’s a mother, a grandmother, star of The Apprentice, former vice-chairman of West Ham United FC and a member of the House of Lords. She is, in other words, busy. So how exactly does Karren Brady make time for exercise?
‘There’s always something else to do,’ she recently wrote on Instagram. ‘But I try to make sure exercise stays in the diary!’ She is, she says: ‘a big believer in looking after yourself, and for me, a workout is a chance to clear my head, feel stronger and take a little time for myself. It’s so good to step away from the phone and emails for a while and get moving. I don’t always arrive full of enthusiasm, but I always leave feeling glad I went!’
Exercise as self-care
There’s scientific support for this tactic of reframing exercise as self-care. A 2012 study in the Journal Of Obesity found that, among women classified as overweight, positioning exercise as something that improves your everyday experience appeared more motivating than traditional messages focused on health or weight.
There’s more. Another 2017 study found that women who exercised less frequently often saw physical activity as something that competed with their responsibilities.
Some, for example, felt guilty about taking time away from their families to exercise.
By contrast, more active women were likelier to see exercise as compatible with the things they valued, including relaxation, social connection and personal fulfilment.
The researchers suggested that presenting exercise as a form of self-care that helps women cope with life’s other demands could make it easier for them to prioritise physical activity.
Karren’s workout
That said, there’s only so much time in the day, even for self-care. You still need to make your workout count. So what exercise does Karren rely on? ‘Her Instagram post shows her doing three key exercises,’ explains GH fitness expert Kim Hawley. Here’s why Kim would recommend them, and how to do them yourself.
Tricep kickbacks
Why: these target and tone the backs of your upper arms
How to: Place your left knee and left hand on a bench, with your right foot on the floor. Hold a dumbbell in your right hand, letting your arm hang beneath your shoulder. Keeping your upper arm tucked close to your body, bend your elbow to 90 degrees. Without moving your upper arm, straighten your elbow until your arm is fully extended behind you, squeezing the back of your upper arm at the top of the movement. Slowly return to the starting position and repeat before switching sides.
Don’t forget:
- Keep your back flat and your core engaged.
- Your upper arm should stay still throughout the exercise.
- Only your forearm moves.
- Avoid swinging the weight – use a slow, controlled motion.
- Exhale as you straighten your arm; inhale as you lower it.
Aim for 8-12 repetitions on each arm, completing 2-3 sets with a weight that feels challenging by the final few reps while still allowing you to maintain good form.
Back extensions
Why: these primarily work the lower back, glutes and hamstrings
Karren uses a dedicated gym machine here but, says Kim, you can easily replicate the exercise on a mat.
How to: Lie face-down on the floor or an exercise mat with your legs extended behind you and your arms resting by your sides or lightly touching your temples. Keeping your neck in a neutral position, gently engage your core and glutes before slowly lifting your chest a few inches off the floor. Pause briefly at the top, squeezing the muscles in your lower back and between your shoulder blades, before lowering with control to the starting position.
Don’t forget:
- Keep your gaze towards the floor to avoid straining your neck.
- Lift your chest using your back muscles rather than pushing with your hands.
- Avoid arching excessively, think about lengthening your spine rather than lifting as high as possible.
- Move slowly and with control throughout.
- Exhale as you lift; inhale as you lower.
Aim for 10-15 repetitions, completing 3-4 sets. Focus on good technique rather than height, and stop if you feel pain in your lower back.
Bicep curls
Why: these work your upper arms
How: stand with your feet hip-width apart, holding a dumbbell in each hand with your arms by your sides and your palms facing forwards. Keeping your elbows tucked close to your body, slowly bend your elbows to lift the weights towards your shoulders. Pause briefly at the top of the movement, squeezing your biceps, before lowering the weights with control back to the starting position.
Don’t forget
- Keep your elbows close to your sides throughout the movement.
- Stand tall with your chest lifted and your core engaged.
- Avoid swinging the weights or using your back to generate momentum.
- Lower the weights slowly and with control.
- Exhale as you lift; inhale as you lower.
Aim for 10-15 repetitions, completing 3-4 sets with a weight that feels challenging by the final few repetitions while still allowing you to maintain good form.