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Let's face it, who doesn't want to be fit and healthy. With the demands of a household and young children it's not always easy. Whether you're pregnant, a new Mum or busy juggling the demands of a young family and work, we look at how you can make time in your life for physical exercise that leaves you feeling refreshed and energised - without having to go too far out of your way to find it. Here we present some options.
Pregnancy:
The form of exercise you take while pregnant will depend on a number of factors including whether or not you exercised regularly prior to pregnancy, how well you're feeling and your body type. If you're one of those few lucky women who's superfit then you'll probably have a good idea of what to do but it's still worth consulting with your doctor first (as should all pregnant women thinking of exercise). For the rest of us it's a case of finding something that will release tension and introduce some muscle tone. Good all round exercises include the following.
- Pelvic Floor exercises: A stronger pelvic floor can assist with improved control of your bladder and bowel. Pelvic floor exercises are also recommended for improved muscle tone during pregnancy and childbirth.
- Walking: We don't just mean walking to the shops. Remember this is your time. Put some comfortable clothes on, plug in your music device and take at least half an hour or so to stroll.
- Gentle Yoga: Excellent for relaxation and flexibility. We're not talking about the kind practiced by Madonna. Hatha Yoga is good or, if you're unsure, find a class especially for pregnant women.
- Swimming: If you're not excited by the thought of doing laps then why not join a water aerobics class. Water will support your weight and you can work at your own pace.
New Mums:
After you deliver, ask your doctor when you can begin exercising again. For most women it's generally within four to six weeks, but if you've had a Caesarean, you'll probably need longer to recover. Bear in mind that it takes time to fully recover from childbirth, and it could take up to one year for your body to return to the way it was before you got pregnant. Don't be too hard on yourself and have realistic expectations about what you can achieve. Exercise could include:
- Core muscle training - Yoga and Pilates are excellent for that post-baby tummy and can be done at your own level. Because all three require you to think of your position they are also good for the mind. There are some excellent books and DVD's available to help you learn at home.
- Walking: Who needs a gym when you've got a pram loaded with baby and shopping? Pushing that pram uphill is an excellent calorie burner but make sure you pay attention to your posture: don't lean over or slouch.
- Swimming or water aerobics: Ideal if you're not up to anything else and will tone you.
- Exercise Videos - If you're really pushed for time and you haven't got anyone to help out, you could try an exercise video. Make sure you set aside time though; during one of baby's sleeps is ideal.
Keeping Up With Your Toddler:
Time is of the essence but it's easy to think that you're so busy you don't need (or deserve) exclusive exercise time. As well as being good for your body, having that hour or so three times a week will give you time out from your routine. If you really can't get away from home, then you still have options: You can take up something that can be done at home (although this often requires more discipline) or you can combine exercise with your family and join your kids outdoors. Here are some thoughts:
- Play games: that's right. Why not join the kids in the park for some simple throwing and catching or a game of Frisbee. You'll burn calories and have fun
- Cycling: this is not only a great exercise but a brilliant family activity that will ensure you all get fresh air. Plus you'll have to keep up with the kids.
- Skipping: all you need is a rope and a reasonable space and you have a fantastic cardio vascular exercise.
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