Getting and staying fit
I look at exercise like this: It’s a great way to de-stress and it’s good for you, I can use it as time for myself and it has the added bonus of burning calories. I think that it’s important that we embrace the ‘other’ benefits of exercise beyond the calorie/weight loss aspect because staying active has so many more benefits that we usually don’t spend that much time thinking about. In my opinion, when we ‘workout’ to solely lose weight, it becomes more of a chore.
(Check with your healthcare provider before starting any new exercise regime, especially if you have just given birth.)
Kegels: A pelvic floor exercise that helps to tone your lower abdominals, which can help with back pain and incontinence issues. The best way I can describe activating your pelvic floor, is by picturing your ‘seat’ as a triangle: your sitz bones are two points, with the third being your pubic bone. You want to lift up through the middle of your triangle so that you can bring your 3 points closer together. The sensation? When you’re peeing, hold your pee midstream – those muscles that you’re using are your pelvic floor muscles. Kegels can be done anywhere and at any time. I used to do them about 5 – 10 sets of 10 per day, holding each contraction for about 10 seconds.
Walking: Walking is amazing exercise; it’s easy on your joints, low impact, and a great reason to get out of the house and the fresh air does you, and baby, good. I usually plan out my walking route before I head out, so that I know the distance and pace of my walk. An amazing tracking tool, www.runningahead.com, helps you plan your route and keep track of your workouts.
Yoga: Yoga is a great, no matter what stage of the game you are in because you can make it as gentle or as intense as you need to. Plus, it's a great way to relax and unwind, something that ALL Moms are in need of! There are numerous yoga styles out there to choose from depending on what's available in your area and like any form of exercise, you need to experiment to see which one(s) best suit you and your needs. Moms who have recently given birth can continue to go to a prenatal yoga class - they're fairly gentle and a great way to get back into exercising safely. Just be sure to check with the studio/teacher first to let them know that you've just had a baby, that way they can help you modify poses and tell you about contraindicated poses.
For specific poses that are 'new Mom friendly' go to The Yoga Studio
Take a look at my Fitness and Well Being bookshelf to find out more info on various yoga forms and studios.
Pilates: Pilates, like yoga is a mind-body exercise, with focus on breathing and muscle engagement. I think of the exercises as a yoga/ballet barre work fusion (fun fact: the name 'pilates' comes from the founder, Joseph Pilates). The main focus of pilates is core stabilization, with emphasis on spine alignment, breath awareness and muscular engagement. That said, it's an intense workout for your abdominal muscles, speak to your pilates instructor and doctor to find out whether pilates is postnatally appropriate exercise option for you. Pilates can be done on the floor using various props (i.e. a pilates mat, which is thicker and provides more cushion than a yoga mat. Bolsters, balance balls, resistance bands etc.) as well as in conjunction with a reformer. Pilates can be done pregnant, but as with yoga, you'll need to speak with your instructor regarding safety and modifications.
If you are thinking of trying out pilates (and I highly suggest it), my Fitness and Well Being bookshelf has some additional info that can help point you in the right direction.
Swimming/water aerobics: Water aerobics and swimming are amazing forms of exercise - the water provides buoyancy and resistance, a perfect combo for those looking for a gentle exercise. Check with your local community pool, most provide classes. As well, check out the swimming lessons for babies as swimming is an important activity to learn - we started with Dylan at 4 months.
Check out my bookshelf for additional links for exercise related info
(Check with your healthcare provider before starting any new exercise regime, especially if you have just given birth.)
Kegels: A pelvic floor exercise that helps to tone your lower abdominals, which can help with back pain and incontinence issues. The best way I can describe activating your pelvic floor, is by picturing your ‘seat’ as a triangle: your sitz bones are two points, with the third being your pubic bone. You want to lift up through the middle of your triangle so that you can bring your 3 points closer together. The sensation? When you’re peeing, hold your pee midstream – those muscles that you’re using are your pelvic floor muscles. Kegels can be done anywhere and at any time. I used to do them about 5 – 10 sets of 10 per day, holding each contraction for about 10 seconds.
Walking: Walking is amazing exercise; it’s easy on your joints, low impact, and a great reason to get out of the house and the fresh air does you, and baby, good. I usually plan out my walking route before I head out, so that I know the distance and pace of my walk. An amazing tracking tool, www.runningahead.com, helps you plan your route and keep track of your workouts.
Yoga: Yoga is a great, no matter what stage of the game you are in because you can make it as gentle or as intense as you need to. Plus, it's a great way to relax and unwind, something that ALL Moms are in need of! There are numerous yoga styles out there to choose from depending on what's available in your area and like any form of exercise, you need to experiment to see which one(s) best suit you and your needs. Moms who have recently given birth can continue to go to a prenatal yoga class - they're fairly gentle and a great way to get back into exercising safely. Just be sure to check with the studio/teacher first to let them know that you've just had a baby, that way they can help you modify poses and tell you about contraindicated poses.
For specific poses that are 'new Mom friendly' go to The Yoga Studio
Take a look at my Fitness and Well Being bookshelf to find out more info on various yoga forms and studios.
Pilates: Pilates, like yoga is a mind-body exercise, with focus on breathing and muscle engagement. I think of the exercises as a yoga/ballet barre work fusion (fun fact: the name 'pilates' comes from the founder, Joseph Pilates). The main focus of pilates is core stabilization, with emphasis on spine alignment, breath awareness and muscular engagement. That said, it's an intense workout for your abdominal muscles, speak to your pilates instructor and doctor to find out whether pilates is postnatally appropriate exercise option for you. Pilates can be done on the floor using various props (i.e. a pilates mat, which is thicker and provides more cushion than a yoga mat. Bolsters, balance balls, resistance bands etc.) as well as in conjunction with a reformer. Pilates can be done pregnant, but as with yoga, you'll need to speak with your instructor regarding safety and modifications.
If you are thinking of trying out pilates (and I highly suggest it), my Fitness and Well Being bookshelf has some additional info that can help point you in the right direction.
Swimming/water aerobics: Water aerobics and swimming are amazing forms of exercise - the water provides buoyancy and resistance, a perfect combo for those looking for a gentle exercise. Check with your local community pool, most provide classes. As well, check out the swimming lessons for babies as swimming is an important activity to learn - we started with Dylan at 4 months.
Check out my bookshelf for additional links for exercise related info
