It's the most difficult thing to start exercising after giving birth to a new life. Be it first or third baby, the body is in the same state of changes and unrest. Weight gain, lack of sleep, screaming child etc. can be a challenge to a new mom. Having an healthy body can help in controlling things mentally and physically.
It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!
Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!
The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.
It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.
Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.
In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!
It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!
Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!
The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.
It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.
Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.
Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.
Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.
In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!
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