- Family Fitness -

Get in SHAPE after birth while you train for the sport of new motherhood 

Pregnancy, birth and motherhood bring many changes to how mothers breathe, move and event to their posture.  Daily tasks such as carrying your newborn, diaper bag and car seat demand a new level of coordination, strength and endurance in certain muscle groups we may not be accustomed to.  Post-natal exercises that pay attention to motherhood’s new physical demands and target key muscles that weakened during pregnancy offer the highest level of benefit for both mother and baby. 

The following two exercises ensure a healthy start for the unique demands that motherhood brings: 

-Diaphragm Muscle Training with Maximal Inhalation And Exhalation:

Lay down in a comfortable and supportive position where you may relax all muscles and align your spine in neutral.  Place your right hand on your abdomen and your left hand on your chest.  Inhale through the nose.  Notice how your abdomen and rib cage expand on the inhalation.  Exhale while simultaneously allowing your abdominal corset or waist muscles to shrink.  Activate these muscles by creating a hollow inwards towards your spine. 

-Sustained & Fun Aerobic Activity with focus on arm strengthening + endurance:

Engage in an aerobic activity of moderate intensity level for a least 30 minutes five times per week to jump start your fitness as recommended by the current Physical Activities Guidelines for Americans.  Jeff Dolgan, Clinical Exercise Physiologist at Canyon Ranch Miami Beach, recommends interval training with three minutes of sustained exertion at a 8/10 (hard work) level followed by a one minute rest level where the exertion level is a 4/10 (easy work).  Suggested sustained whole body activities are fast-paced walking with baby in carrier, dance, flow yoga, Tai Chi, Nurturing Moves, swimming, cycling and karate.  Include time to carry your baby while teaching them about Up and Down to mix play time with exercise.  An activity that brings you joy ensures maximal benefit and exercise compliance. 

Take time daily to feel grateful for Being mom and “center” your whole self with the aforementioned exercises so you may feel more energized, peaceful and motivated to give your best to yourself and baby for a lifetime of benefits.

Children growing up today benefit from daily structured movement and creative play time for optimal health and well-being.  Exercise that involves movement of the whole body, diaphragmatic breathing and a focus on the enhancement of flexibility, strength and endurance are most beneficial.  Exercise perceived as being playful and fun guarantees maximum motivation.  Benefits of exercise are a leaner body, increased energy levels, improved mood, quality of sleep, attention span, focus, concentration and decreased risk of the development of Type 2 Diabetes.  Even our ability to fight a cold is enhanced if we exercise on a regular basis. 

…………………………..exercise tips for kids 

Exercise for kids must be fun for them to learn and grow at their best.  Take time every day to nurture your health with playful exercise so you may reach your maximum potential.         

          Pick physical activities that are fun for you and your family.  What are your favorite sports, hobbies or physical activities?  Prioritize at least 30 minutes of fun movement time per day.         

          Choose exercise that moves the whole body.  Karate, yoga, gymnastics, swimming, climbing, obstacle courses, dodge ball, running and dancing move every muscle in your body. 

          Add more movement time into your daily activities.  Add an after dinner walk or g to the park right after school before you do your homework.  Take the stairs instead of the elevator whenever possible.  Walk backwards or walk on all fours to try a different perspective on an everyday activity, keep your mind creative.