Exercise After Baby (Part 3)

Continued from...
1) Exercise after Baby (Part 1)
2) Exercise After Baby (Part 2): How soon can moms start to exercise and Benefits of Postnatal Exercise 

Photo taken from Saida Online

- Doctor's Clearance

Before starting on any exercise programs, it always advisable to get the go-ahead from your doctor. He/She is the best person to determine how well you're healing.

- Make precise intentions

Different women exercise for various reason. Whatever it may be, make it as precise as you possibly can. Instead of saying, "I want to start exercise", say "I will exercise everyday for at least 30 minutes each day". 

- D.I.F.Y - Do It For Yourself

Adopting a healthy lifestyle is a great step to good health. But when it is made with the wrong intentions, it will simply backfire. During my teen years (which was yonks ago), I remember wanting to lose weight before any school reunions or ex-classmates gatherings. Rather than losing the kilos, I doubled (sometimes tripled) the weight. So instead of getting compliments, I ended up feeling more horrible than before from being the laughing stock.

- Set realistic goals

There is a fine line between being ambitious to being unrealistic. Mommies starting exercise after childbirth should take baby steps - especially if you were not active during pregnancy. Expecting your postpartum body to be able to run for 30 minutes is being unrealistic. Besides lack of sleep, diaper changing, nurisng does little to your pre-pregnancy get-up-and-go lifestyle. Once you've got the green light from the doctor, start small with low impact exercises such as walking or yoga. A 10-minute walk around the block every days will suffice for the first few week or so. Gradually increase the length and intensity of your workout as your stamina increases

- Mix it Up

If you're anything like me, you will get bored easily and when working out is no longer fun, motivation is lost as well. Mixing up your workout will eliminate boredom. Add various activities or change the order of your workout.

- Do NOT think like a celeb

It is easy to feel ashamed when we switch on the TV and see celebrities losing their weight - quickly. No one (probably just yourself) expects you to lose the weight immediately, some would even encourage you to take things slow. Most celebs have full-time nannies and housekeepers working 24/7 so they have the time in the world to workout. So just be yourself and take things one step at a time.

- Listen to Your Body

If you were active during pregnancy, getting back into shape will be easier. But if you didn't work out for whatever reason, you need to accept that your stamina will be very limited during first few weeks (or months) after childbirth. Hence, take it slow and listen to what your body is telling you. Being persistent and committed to workout plan will eventually increase your stamina.

Exercise after Baby (Part 2)

Continued from...
1) Exercise after Baby (Part 1)

Photo taken from Diets don't Work
How soon can moms start to exercise

Ideally, I strongly believe that believe that the best time for any new moms to start exercising is after they get the OK from the doctor.

I am sure it is very tempting to get back into shape straight after delivery.

But in my personal opinion, it is also very important to get the thorough check up from a trusted doctor.

If you're Malay, that would probably be after 44 days.

The first 44 days upon giving birth, a Malay woman would traditionally observe confinement period, which I did and I hated it.

Mainly because I was not allowed to go out - though I did.

Mak was not as strict about the pantang as other mothers were.

Though it was not as often as I wanted it to, I was allowed to go out during the confinement period.

One major reminder Mak for me before I went out during my pantang was to wear long sleeved pants and top - which I diligently followed.

There were also other practices that need to be observed during the confinement period such as bengkung wrap, jamu, postnatal massage.

But whether you do observe any form of confinement period or not, what's most important for new mums to remember is - to enjoy the precious moments with your little newborn and get as much rest as you possibly can.

Benefits of Postnatal Exercise

Besides weight loss, there are other benefits of exercising after childbirth. Read on to find out just what they are.

- Reduced anxiety
Increased level of feel-good chemicals (a.k.a endorphins) helps to prevent postnatal depression or baby blues. A much-needed overall feeling of relaxation and calmness helps mothers face the challenges of motherhood.

- Enhance self confidence 
Rather than embracing pregnancy as symbol of motherhood, some women see it as a damage done to their bodies. Exercise (however little) helps to regain the confidence and positive body image.

- Increased energy level
With motherhood comes lack of sleep. Besides caring for a newborn, mothers may have another child (or two) to look after. So the increased energy and stamina will definitely come in handy.

- Retone abdominal muscles & Improve Posture
The extra weight during the pregnancy can be stressful on your spine and does affect your posture. Exercise helps to improve upper body strength and in turn, reduce risk of back and shoulder injury. Strengthening your core muscles reduces risk of incontinence (those "Oooops" moments) AND helps you get back into your jeans!

and my personal favourite....

- ALONE time
Personally, I treat exercise as my "ME" time. That is the time I put aside the stresses for the day and focus my mind on taking good care of myself. As a healthy mum = healthy family.

Taking Charge after Giving Birth

Photo from Parents Connect
When people start giving up their seats to you on the MRT, it's either you:

1) Have fractured your leg and are on crutches (No)

2) Are an elderly (Hell no)

3) Carrying your baby (DaHubster does that)

4) Pregnant

and 1 other reason..

You LOOK pregnant (BINGO!)

I blame it on Heidi Klum for making weight loss look so darn easy by dominating the Victoria's Secret runway after just 6 weeks of giving birth!


Photo from Appetite for Health
That is such a fantasy - for me at least.

I look like I gave birth 2 months ago when in reality, it's actually 2 YEARS ago!

Can you believe it?

I am still wearing some of my maternity clothes!

I get a temporary joy when I try on my maternity clothes and they are waaaaaay too big.

As if that's any reason to celebrate.

I blame it too on the fact that I have absolutely no time.

I have to work, cook, do household chores etc.

No time at all.

But of course, those are just excuses.

So I am taking challenging myself to take baby steps back to a healthy lifestyle.

Health is wealth.

It's not just about the numbers but most importantly, my life.

I need my life back and no one else can help me with that.

Yay to a HAPPY, HEALTHY LIFE!