Post-Pregnancy Exercise

Continuing from last month's guest blogging...trainer (and brand new dad) Shawn Massey writes about "Post-Pregnancy Exercise".  Here's what he has to say.....

 

As most of you know, my wife had our first little girl a month ago.  Getting back into an exercise program can be difficult after pregnancy.  My wife has said that she feels like she is in a different body.  Her balance is different, joints feel different, gait has changed, and taking time off has affected what she is able to do in her workouts.  But like most moms, she is ready to get back into the swing of things, so for all the new moms, and soon to be new moms, here are some guidelines for re-entering the exercise world postpartum.

 

Generally it is safe to start exercising (other than going for walks) 4-6 weeks after you deliver, but if you have had a c-section or other complications, check with your doctor before starting back up.  Your body has gone through a lot so start out slowly and be patient with yourself.  Shoot for 150 minutes of moderate exercise per week including strength training and cardiovascular work.  Be sure to take the time to warm-up and cool-down (5-10 minutes each), start slowly and gradually increase your intensity as you feel comfortable.  Don't overdo it!  Drink plenty of fluids, and stop exercising if you feel pain or if something isn't quite right.  

 

It can be challenging to start back up as you experience hormonal changes, fatigue, and a tough schedule, but it will promote weight loss, restore strength, boost your energy, improve your mood, relieve stress, and help prevent postpartum depression.  Try these exercises to get you going:

• Kegels
• Hip bridge
• Crunches with knees elevated (calves parallel to the floor)
• Plank
• Burpee (or modified burpee- step out instead of jump)
• Pushup or modified pushup
• Stiff leg deadlift
• Dips

Good luck!!  Remember, you can always  seek the advice of a fitness professional at PROMATx Health Club.  We have plenty of "new-parent" trainers and "current-parent" trainers to guide you along and help you reach your goals.  Be patient but be vigilant and you will be back in action in no time!

Fight the Winter Blahs

In the wintertime, do you just feel "blah"?  Is it hard for you to get motivated to do anything let alone exercise during winter?  You are not alone.  The National Institutes of Health (NIH) estimates that approximately 36 million Americans suffer from depressive symptoms during the colder months.  Some Americans may experience more severe symptoms and may be diagnosed with seasonal affective disorder, or SAD for short.  SAD is classified by symptoms of depression that make performing regular, daily activities difficult.  A lesser, milder version of SAD is the "winter blues".  Although people are able to function when suffering from the "blues/blahs", symptoms are still similar.  Symptoms often include fatigue, weight gain, sleep problems such as insomnia and hypersomnia (sleeping too much), mood swings, introversion and food cravings.  The problem many doctors have in diagnosing SAD is the symptoms overlap with many sleep disorders and other forms of depression.  What causes the winter blahs?  Research had shown the increase in darkness during the winter months causes an overproduction of melatonin, also known as the "hibernation hormone".  Also, with reduced amounts of sunlight, serotonin levels are reduced which ultimately increase the depression-like symptoms. 

Where do you go from here?  As the days get shorter and darkness arrives earlier in the day, it's important to stay active as much as possible.  If the weather isn't too bad, take a walk or go for a jog.  Not only will you reap the benefits of the cardiovascular benefits but also you'll get a little bit of daylight to keep those winter hormones under control.  Try to maintain a regular exercise routine, as hard as it might feel, throughout the cold, dark winter months.  Other things you can do include brightening up your office and home.  Open shades/blinds, trim back trees/shrubs that may block windows and keep curtains pulled back throughout the day.  If the days are still too gloomy and dark, you can invest in a sun light.  These lamps have special fluorescent bulbs that mimic the brightness of a sunny day.

Obviously if you reside in southern climates such as Florida, Alabama, and Georgia, you are less prone to suffer from symptoms of winter blahs or SAD.  Sunshine is more prevalent in these states thus reducing the chance of  "winter hormone" buildup.  Regardless of where you live, try to stay active as much as possible.  Exercise increases the "feel good" hormone serotonin and helps keep your mood positive any time of the year.  Still need help battling the "blahs?  Why not try something different for exercise...take a class, hire a trainer, workout with a friend or family member.  If you are still searching for help to battle the winter blues, come in to PROMATx Health Club and let one of our trainers banish the blahs!!