Training after having a baby

I can’t believe my little bub is 5 weeks old! How time has flown ! 

I’ve been attached to my Baby Jogger and bub and I have been walking briskly around the lake every day near where I live doing a total of around 4.5k each day – me walking, bub chilling in his stroller!

image
Here is the latest photo of my little bub

Training is not far away!

I’ve been waiting for the moment that I can train again, not because I am an exercise addict but because I’ve always loved exercising and being pregnant I wasn’t able to do much at all due to medical reasons.  I’ve got 8kg left to get back to my pre pregnancy weight and I am not stressing too much – I only gave birth 5 weeks ago! My tummy is almost back to normal – I put it down to being active, my recovery shorts and breastfeeding.

Pressure to lose weight

There is a lot in the press about losing pregnancy weight quickly and many celebrities seem to give birth and within days look super skinny again – I know many women that felt pressured to get the weight off but have tried to ignore all of that and just concentrate on being healthy and being a good mum and if I feel like eating something naughty I have done. There is also a lot of pressure for women to breastfeed. It isn’t always possible for every woman and I’ve chatted to a lot of people heartbroken because they couldn’t – it’s terrible in my opinion as every person is different and it is noone’s business but theirs!  

Training Plan 

My bigger plan is to slowly get back into training and maybe do my first race later this year and just appreciate and enjoy being able to train 🙂 

I’ve joined a gym this week too – not able to start for a few weeks as I have to get Max vaccinated and I have to be signed off to train by my Obstetrician and Physio then it’s all systems go. I feel like I have so much energy I can’t wait. The plan is to start maybe with step and cycling and gradually ease into running but just to get my trainers on and get near the treadmill will be awesome! 

Exercising postpartum*

I asked my friend from NADU Fitness what exercise I should be doing now before I am able to do any major cardio and she said the following* which I have been doing as much as I can :

Pelvic floor exercise
-Breathe in and as you breathe out, tighten your pelvic floor muscles. The feeling is like squeeze and lift.
Hold this while you count to 10 without holding your breath and then slowly relax your muscles. Repeat 10 times

Pelvic tilting exercise
-Lie down on the floor or on your bed. Place a pillow under your head. Bend your knees by sliding your feet up towards your bottom. 
-Tighten your pelvic floor and pull in your lower tummy muscles, before squashing the small of your back down into the floor or bed. Hold this for a count to three and then arch your back away from the floor or bed. Repeat this 10 times. Don’t hold your breath:)

Upper back exercise
– Sit up straight with your arms crossed over your chest. Twist to the left and then to the right. Repeat 10 times each way. 

-Sit and link your hands behind your neck. Twist to the left and then to the right. Repeat 10 times each way. 

-Sit and link both hands together in front of you. Take your arms up in front of you and above your head as far as you can. Hold for 2-3 seconds and then slowly lower your arms down again. 

Walking

– gentle walk for 10-20 min each day.  -Stop and rest if needed

*Please always consult your doctor before embarking on exercise. I am not a qualified trainer – NADU Fitness is but it is always good to consult your GP before starting new exercise regimes. 

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