As parents we know that the health behaviors we demonstrate to our children are most likely the health behaviors they will adopt. We try so hard to expose our children to new veggies as infants in the hopes that they will someday enjoy them all. We enter our children into every sporting activity possible hoping something will set off a spark in them. We limit screen time in order to encourage physical activity. But, what are we demonstrating?
Studies show that we as parents are the main source of the socialization
and development of physical activity habits in our children. If we are not demonstrating our need to make health and physical activity a priority, how can they be expected to learn anything else?
Parenthood affects the physical activity levels of both men and women, but women experience it to a greater level. One study found that mothers spend about 90 minutes less engaging in physical activity than men over the course of two weeks. Another study indicates that women with children exercise 37% less than women without children. These stats combined with the nationwide stats on physical activity levels means we as mommies are not doing so well.
So, what do we do to help reverse this trend? First, look at your “barriers.” Write them down and share them with others. It is possible that some of the things that are holding you back are easily crossed off the list. Secondly, look to those around you for support. We need family and social support to make most things in our lives run a bit more smoothly, and exercise is no different. Ask your hubby to take the kids to the park while you walk around the block a few times. Swap childcare with a neighbor to free up some time to workout. Ask a girlfriend to send you friendly little text reminders about why you are making exercise a priority. Tell yourself you deserve it. Your children deserve it.
Showing posts with label postpartum. Show all posts
Showing posts with label postpartum. Show all posts
Thursday, January 5, 2012
Wednesday, March 23, 2011
Can I join if my baby is due this summer?
Q: I want to do Moms On The Run but my baby is due in _____. Can I still join?
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
Tuesday, March 15, 2011
Can I join if my baby is due soon?
Q: I’d really like to join this program to get back into shape after baby, but my baby is due at the beginning of April. Will it work out for me to start on time?
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
Sunday, January 23, 2011
At the 6-week mark
Q: I had a baby six weeks ago and my doctor has given me the OK to resume exercise again, now what?
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
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