Tag Archives: low impact

New year – new you?

New year, new you? Ummm maybe but shouldn’t we be more focused on continuity?

I know that most New Years resolutions are to ‘loose weight’ ‘get fit’ ‘tone up’ etc. however I prefer to try and not follow ‘dad’ diets but continue to eat and live healthy throughout the year.

Yes I know it’s easier said than done, but rest assured if you don’t give yourself a time limit or try to convince yourself it’s a ‘new resolution’ you will generally be able to stick to it.

Now I had my second baby 7 months ago and have recently started to ‘work out’ again. Not because I’m trying to loose baby weight as such. I’m not as I’m fortunate enough that my baby weight was easily shifted. With what I believe helped was breast feeding and generally eating healthy throughout my pregnancy.

I did however still gain 17kg but I managed to loose it all within the first 3 months. My body shape had however changed. I’m more curvy now and my hips are defiantly wider. I’m back to my pre pregnancy weight and in most of my pre pregnancy clothing but I will admit they do fit differently and my jeans are tighter in the hips and bottom and yup – I have muffin top! But I haven’t been too stressed about it. I’m more concerned with keeping my milk supply for my baby girl and also being healthy for my own well being.

So having recently joined the gym to gain some fitness back I’m doing low impact exercises. Things such as body balance class, Pilates on a mat and yoga. I’ve also started with a personal trainer once per week focusing on more core and inner strength training.

Since exercising again I find that I have more energy and feel better as a mother, wife and person.

I used to train a lot, right up until I fell pregnant with my little man who recently turned 3. I trained every day – 7 days per week for about 2 hours per day mainly weight with about 30 minutes cardio and 15 minutes stretching.

It was hard for me to fall pregnant and I had complications with both my pregnancies so with my first my obstetrician suggested I do light exercise only which I basically quit the gym and only did light walking. I found that if I went too quickly I would get cramping and a ‘stitch’ like feeling in my tummy and groin area so I didn’t want to push my body.

Every one is different though and most can continue to exercise without any issues however listen to your body and also seek medical advice if your concerned.

Whilst on holiday I came across this article with some very good exercises which can be done anywhere any time.

I’m big on using your own body weight as your resistance and I’m also a big believer in listening to your body and only doing what your comfortable with.

Check out this link. Great exercises. Easy to do. You can do them anywhere, and perhaps like me, after the little ones go to bed and you have a spare 30-45 minutes to yourself.

I know it may not seem appealing to exercise at the end of the day as your possibly tired from looking after your little ones, or perhaps just a long day at work. BUT trust me when I say the endorphins will kick in and after a few days of exercising. Your body will feel great and your energy levels will be higher.

Go on, give it a go!

Good luck!

http://www.self.com/fitness/workouts/2016/01/bodyweight-moves-get-in-shape/?mbid=social_facebook_selffitness

Light exercise?

So yes, I’m pregnant, gaining weight, eating lots to satisfy cravings and because I’m feeling so nauseous, I’m not really feeling like exercising. Sad but true.

I am however 15 weeks through and although I am still quite lethargic and vomiting most days I know that being mobile and exercising during my pregnancy is both good for me and my bub.

I didn’t exercise during my first pregnancy but I was working full time and my job allowed me to get out if the office and see clients which allowed me to do lots of walking. I also walked to and from the bus stop to get to work and always got off a few stops shorter than needed and walked. Simply because it felt good and I enjoyed it. I still gained 17kg with my first pregnancy however I ate reasonably well and found that the weight fell off and I was back to pre baby weight within 7 weeks from giving birth to my little man. I think perhaps this was because I was running in adrenalin as my bub who is now 2 didn’t sleep, suffered reflux and I was simply a thousand miles per hour!

Exercise is good for you in pregnancy, and is perfectly safe. However, it’s thought that as many as three quarters of women with a healthy pregnancy don’t do enough exercise.

Taking daily exercise won’t harm you or your baby, and can also help to prevent pregnancy and birth complications, such as pre-eclampsia. It may also help you to have a shorter labour and increase your chances of giving birth vaginally. Let’s face it, labour can be very intense and it felt like I had ran 10 marathons by the time by 5hour labour had delivered my gorgeous little man. I’m not sure how some women survive long labours. I certainly praise them!

Being active and exercising regularly before and during pregnancy will help with –

Keep pregnancy niggles, such as backache and pelvic girdle pain, constipation and fatigue, at bay.

Feel better about the changes that are happening to your pregnant body.

Maintain a healthy weight, although fluid can attribute to weight gain so perhaps don’t weigh yourself too much, go off how your feeling and looking.

Get a better night’s sleep.

Help to reduce or prevent depression again both during and after birth and also can improve your self-esteem.

Prepare your body and mind for the demands of labour and birth, as mentioned I felt like I’d ran a marathon!

Get back into shape after your baby is born. It’s amazing how the muscles remember what it’s like to feel good and by doing simple exercise during pregnancy you will recover at a quicker pace.

If you develop diabetes during pregnancy (gestational diabetes), exercise can also help you to manage your blood sugar levels.

So now I hear you asking, what exercise do I recommend? Well I find that the best exercise isn’t strenuous but will get your heart pumping without being breathless, doesn’t cause soreness the next day, won’t have you feeling exhausted but helps with preparing your body for labour and what’s next.

I recommend exercises such as Low impact walking, swimming, aqua natal / aqua aerobics classes and cycling on a stationary exercise bike, are all good and safe forms of exercise, as long as you don’t push yourself. Never leave yourself breathless or struggling.

Pregnancy yoga and Pilates are good for strengthening and toning, though you should find a registered, qualified teacher who is experienced in teaching pregnant women.

Also try to vary the type of exercise you do. Mix it up with aerobic exercise, such as swimming or walking, and strength and conditioning exercise, such as yoga or Pilates, is ideal. Aim for a total of at least 30 minutes of moderate intensity activity, most, if not all, days of the week. Doing three, 10-minute sessions in a day is just as good as one 30-minute session, if that fits into your lifestyle better.

Remember that exercise doesn’t have to be formal to have an effect. Any activity that you can fit into your everyday life, such as walking to the shops, taking the stairs instead if the lift / elevator and doing housework also counts.

Just remember, pregnancy is tough on your body so don’t push yourself and if you feel fatigued or short of breath please seek medical advice.