Tag: exercise with baby

How to Exercise with Your Baby!

Priya Tew

Life changes dramatically after your have a baby. Everyone told me this before I had baby 1 but I didn’t really believe it until it happened. Suddenly I went from someone who could spend long periods of time in the gym and go for a run whenever I wanted… to someone who had a baby who fed for 14 hours a day, someone who was living off a few hours sleep, someone who had a small person dependant on them.

Yet I can tell you I still managed to fit in exercise. Even after baby 2 when I had even less sleep and even less time. I wouldn’t say I’m a fitness addict or a superstar mum. I’m just someone who knows that exercise: 1) Boosts my endorphin levels so makes me feel good, 2) Gives me more energy, 3) Helps me tone up and get back in shape.

This is how I fit exercise in…

  • Walks with the pram. With my first baby I regularly went out for an afternoon walk to help her sleep and to get myself some exercise and fresh air. With my second baby I combine with with a trip to the park to wear out the toddler!
  • Running with the pram. I did this alot with my first baby, she loved it and still does at 3 1/2 years “Mummy go faster”.

Week 9 Post-baby: Picking up my trainers

  • I went back to teaching my Step Aerobics and Pilates classes as soon as I could. Personally I needed this baby free time. If you can find a postnatal exercise class then go and do it.
  • Put the baby in a door bouncer or a bouncy chair, put on a postnatal fitness DVD and let them watch. I now do this with the baby watching and the toddler copying me.
  • Wear the baby in a sling and go walking, up hill or up and down the stairs is especially good.
  • Once the small ones are asleep have a set night you go out to exercise or do some exercise at home.
  • Exercise with other mummies – either in a class or go walking together.

I’ve even been know  to teach and do Pilates classes with baby asleep in the sling…. but I wouldn’t recommend you try this out.

Pilates with Priya: Pilates with a Sling

Try it out, I promise it will make you feel good 🙂

Postnatal Hair Loss, how to look after those locks.

Priya Tew

One of the lovely side effects I had during pregnancy was to have thicker, faster growing hair. My hairdresser was always amazed when she saw me yet again for a trim.

This extra hair growth that some ladies see is due to the hormone levels, specifically the oestrogen. Hair has a cycle of growth and loss. Usually we lose about 100 hairs a day, however in pregnancy this hair loss can be reduced giving you those extra lush locks. All good things must come to an end however and as the oestrogen levels drop so must the extra hair. It is not uncommon for clumps or handfuls of hair to come out when you are brushing or washing it. So do not panic! Your hair will go back to how it was pre-pregnancy, you will not be bald (phew).

For some mums this will happen from birth and for others it will be when breastfeeding stops.

Pilates with Priya: postnatal hair loss

Top Tips:
1. Be kind to your hair, don’t was it excessively (as if you have time to with a baby!) and be gentle when styling it.
2. Try to stay away from hair dryers and straighteners, chemicals and treatments for a while.
3. Take a postnatal vitamins and eat a healthy balanced diet. Essential fatty acids are needed for hair to grow strong and healthy so no low fat diets.
4. Talk to your health visitor or GP is you feel the hair loss is excessive as it could be a sign something else is not quite right.

Losing the Baby Weight Week 6: my first training session.

Priya Tew

So I’ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal and postnatal fitness arena I know what exercise is safe to do at this stage, so this weekend I made a start. I’d love to go for a run and do some high impact work, but I’m very aware that my core is not as strong as I’d like it to be yet and my pelvic floor is still regaining strength. Also Relaxin is still in my system making my joints prone to overstretching. So I’m being patient and holding back. Doing high impact activites such as running, jumping, aerobics can put extra strain on your pelvic floor and joints. So my thoughts and advice are to take it easy and go for low impact options after birth until you have regained some core strength first, this is like your foundation for all other exercise.  My Exercise this week: I’m doing some Pilates pretty much everyday. Just 15 minutes is really making a difference and I am now so much stronger than I was. I’m loving 1/2 roll ups, swimming in hands and knees and shoulder bridges with knee folds. I’ve even done a bit of Pilates with baby asleep in the sling 😉 Hard work indeed!

Pilates with Priya: Pilates with a Sling

At the weekend I did my first weights session. I focused on squats, lunges, chest presses, shoulder rows and modified press ups. My toddler joined me with her imaginery weights and baby kicked along to the music on his playmat. Exercising with children can be done! It was nice to feel my muscles the next day! Walking is key for me too, I’m making sure I get a walk in 3 time a week, usually this is with baby in the sling or pushing the baby and toddler in the buggy – both make for a good workout 🙂

Breastfeeding and Exercise

Priya TewLeave a Comment on Breastfeeding and Exercise

I’m posting this after a couple of posts and questions on the topic… I myself remember being a bit worried about breastfeeding and exercise but my experience was that as long as I fed before and after exercise I had no problems (the hubby on the other hand sometimes had a fractious baby!). I’ve based some of this on my initial questions and those I’ve been asked.

Feed before exercise

I’d always suggest that you feed your baby before your exercise.  If your breasts are full, chances are they will feel uncomfortable, and any amount of activity may stimulate milk flow, so it’s advisable to wear breast pads. If it’s a class like the ones I teach you can probably arrange to get there early and feed the baby before class. If not feed at home or even in the car! Remember you could also express if feeding is not an option.

Bump to Birth Pilates

Is a sports bra necessary?

Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce” and provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after class it will not provide enough support. Consider wearing two bras, with a nursing bra on first, then a sports bra over the top. I know it sounds like a bit of a nuisance, but this “double-bra” effect will you with the support you need. I remember doing this and then whipping my top and sports bra off to feed in between classes on occasion – rather crazy but necessary 😉 I’m going to be looking out for a breastfeeding sports bra with baby 2 on the way, these are now more readily available thankfully.

Body positioning

I’m always quite aware of this in my  post-natal classes. Lying directly on your front can feel uncomfortable when breastfeeding.  For others, it feels fine.  When performing any exercise in this position, if it feels uncomfy, either mention it to your instructor who should be able to offer you an alternative exercise or you could try placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure. Personally I only put ladies on their tummies for a short period of time then we change position.

Range of movement

Again, for comfort, it’s advisable to keep the range of movement of some arm exercises smaller and controlled. Anything vigorous that involves you reaching your arms over your head repetitively will cause tenderness, so it’s important you keep the range of movement of your arms smaller.  You know your body best, at the end of the day, so choose what feels comfortable for you.

Milk production

There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming.  A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postnatal women would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk. Note the key here is good hydration. A great tip is to have a glass of water every time you breastfeed.

I hope this helps, any questions let me know and I’d love to hear your feedback too.