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!

Exercise and Pregnancy...A Little Motivational Note

Today's blog is brought to you from one of our trainers, Carol Brown.  In addition to being a member of the PROMATx team, Carol has 3 beautiful daughters and is expecting another child early next year.  

Pregnancy is exciting, challenging, an emotional rollercoaster… I can sit here all day and find many adjectives for one of the most exciting experiences that a woman’s body goes through in life.

With all the challenges of being pregnant, one thing women think of the least is exercising while going through those challenges.  Medical professionals have become more and more aware of the benefits of exercising during pregnancy and more women are taking advantage of that knowledge.

The most common problems we encounter that keep us from exercising during pregnancy are sickness, the lack of energy and lack of motivation.  I’ve had 3 kids and am pregnant with my 4th.  My goal in writing this is to motivate those who are expecting, planning to be pregnant or just delivered to take this journey with an open mind on your expectations of fitness and all the obstacles you will encounter.  Exercising will be less challenging and more beneficial if you keep the expectations low but the habit of exercising constant.

The best approach I encounter is to make sure I move my body a little every day, even if very slow!  Not expecting to perform a certain amount every day, but instead, listening to my body gives me the liberty to not feel guilty if I don’t do much that day.  It also gives me the benefit of feeling good for doing something at all, even if I’m nauseated, stressed, depressed or just plain exhausted!  So keeping my eye on the prize (my precious children) and my body in moving gear gives me that little extra energy to be a better mom, wife, and a better me for making time to keep my body and mind healthy.

"For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved." (Romans 10:10)