Benefits of being active:
Do you want to improve your mood, boost energy levels, fight heart disease and stroke, look and feel better, manage stress, lose weight, have better chances of a low risk and natural pregnancy? Along with a proper diet of healthy whole foods, the addition of moderate amounts of exercise can help you reach those goals!
Where do I start?
Get up and Move by doing things you enjoy!! Lets face it. Many of us are busy moms. Maybe we don’t have the time or energy to get to the gym. Or maybe you aren’t a fan of the gym (like me!) Trust me, you do not have to spend countless hours at the gym running on the treadmill if you hate it. The point here is to find something that is going to get you up and moving! I always encourage others to incorporate physical activity into their everyday lifestyle. For example: Carrying or wearing your baby, stroller walking or jogging, if you enjoy being in the outdoors go on a hike! Physical activity does not have to be boring! Check out the video below to give you more ideas of physical activity you can do at home with your little one.
Experts recommend 20-30min of aerobic activity 3 or more times a week along with muscle strengthening and flexibility training at least twice a week. To make it easy do at least 30 minutes of moderate intensity physical activity a day.
If you have been inactive for a while, don’t fret! You can do it!! Start at a slow pace and begin incorporating physical activity such as walking or swimming at a comfortable pace. As your body gets in shape and becomes stronger you can increase your level of activity and efforts.
For Pregnant Mothers:
Maintaining a regular exercise routine throughout your pregnancy can help you stay healthy and feel your best. Regular exercise during pregnancy can improve your posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina needed for labor and delivery.
If you were physically active before your pregnancy, you should be able to continue your activity in moderation. Don’t try to exercise at your former level; instead, do what’s most comfortable for you now. Low impact aerobics are encouraged versus high impact.
Pregnancy Tools and Tips
The pregnant competitive athlete should be closely followed by an obstetrician.
If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your health care provider, but do not try a new, strenuous activity. Walking is considered safe to initiate when pregnant.
The American College of Obstetrics and Gynecology recommends 30 minutes or more of moderate exercise per day on most if not all days of the week, unless you have a medical or pregnancy complication. Source
It’s important to rest and heal for at least the first 30 days postpartum. It is a huge adjustment and this is the period where you bond with your baby, get your nursing relationship established and heal from your birth. Please take it easy! It took you 9 months to have your beautiful baby and it will take some time for you to get back into your the body you desire. But don’t worry! You will get there eventually.
Everyone can benefit from regular exercise. Kids who are active will:
- have stronger muscles and bones
- have a leaner body because exercise helps control body fat
- be less likely to become overweight
- decrease the risk of developing type 2 diabetes
- possibly lower blood pressure and blood cholesterol levels
- have a better outlook on life
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test. Source
For all you busy mamas out there check out my video below for some exercises you can do with baby!