Getting Active After a Baby
Let's face it getting active after a baby is hard! Actually getting active after taking time off or never being active is hard, now lets add in major changes to your body and lack of sleep. Getting active is hard, but not impossible! The main thing to do it to listen to your body. Your body will tell you when you are ready to be active again. Your doctor will also tell you when you can be active again as how the baby was born will also determine when you can start to get active and what active will look like at the beginning.
I was lucky enough to have two natural births. I remember after my first son I just wanted to look and feel "normal" again. The doctor suggested I wait a month until getting back into running and sports but walking was fine. I remember convincing my Husband that I was ok to go for a walk the day after my son was born as we went home 12 hours after he was born. My mom and I were just going to walk to the pharmacy (about a 30 min trip there and back) to pick up some medication and then we would be home. But it felt great to be out there! I convinced my mom that we should add a little extra onto the walk back. We were probably gone just over an hour and I was getting texts to find out where we were and if we were ok. But getting moving was important to me as I am an active person and I don't like the feeling of not being able to do something. I started playing soccer about 3 weeks after he was born as I had been walking a lot and really was starting to feel better. I also played in a hockey tournament 4 weeks after he was born as getting back into exercise was really important to me. I think I felt the need to be active so quickly after having him as the Dr. I was seeing really told me to limit my activity while I was pregnant. We also had an extremely cold winter so I didn't even get out walking very much.
With my second son, I did a lot of walking at the beginning but definitely didn't rush back into sports or running for about a month and a half. Maybe it was because it was my second kid and my body needed more time to heal or maybe it was because I felt more exhausted from having two kids, who knows? I also did a lot more walking and played hockey further into my second pregnancy. I play in a pretty non competitive league and people are generally just out there for exercise. I also would walk 5 km everyday after school as I would drive home, pick up the dog and then walk to my sons daycare and meet my husband there. It was great as I would get out and get some exercise as well as get the dog out of the house.
Once my body was ready for more exercise I would slowly start to introduce different activities and intensities. I definitely had to listen to it as muscle are loose and weaker so switching intensities was very important. If if went for a run one day, I would follow it up with a walk or some yoga for the next two. Once my muscles started to gain back strength I could add in workouts with higher intensity more times throughout the week. I was on a training schedule though as my mother, sister - in - law and myself had all signed up to run the Lost Dutchman 1/2 marathon in February and I had my second son in August! I finished the 1/2 marathon but it definitely wasn't easy as I did not train enough for it. It also wasn't the most entertaining run as there weren't a lot of people out cheering or watching and I run for the atmosphere! My next 1/2 marathon will be more entertaining like a Disney or a Rock N Roll run. Below you will find an example of different workout schedules that I followed when trying to get active and back into running shape. I also would add in weight training on some days. On the days I incorporated weight training I would cut my runs to 5 km or 30 minutes and then do about 30 minutes of upper and lower body weights.
Starting back up Schedule:
Sunday - 5-10 km run
Monday - 30 minutes Yoga
Tuesday - 5 - 10 km walk
Wednesday - REST
Thursday - 5-10 km run
Friday - 30 minutes Yoga
Saturday -5-10 km walk
Middle Transition Schedule:
Sunday - 5-10 km run and/or weight training
Monday 5 - 10 km walk and/or Yoga
Tuesday 5 - 10 km run and/or weight training
Wednesday REST
Thursday 5 - 10 km run and/or weight training
Friday 5 - 10 km walk and/or Yoga
Saturday 5 - 10 km run and/or weight training
Full Training Schedule:
Sunday 5 - 10 km run and/or weight training
Monday 10 - 15 km run and/or weight training
Tuesday 5 - 10 km walk and/or Yoga
Wednesday 5 - 10 km run and/or weight training
Thursday 10 - 15 km run and/or weight training
Friday 5 - 10 km walk and/or Yoga
Saturday 5 - 10 km run and/or weight training
For other tips on staying active follow the link to my blog post: 5 Keys to Staying Active and watch for upcoming posts on different weight training programs.
I was lucky enough to have two natural births. I remember after my first son I just wanted to look and feel "normal" again. The doctor suggested I wait a month until getting back into running and sports but walking was fine. I remember convincing my Husband that I was ok to go for a walk the day after my son was born as we went home 12 hours after he was born. My mom and I were just going to walk to the pharmacy (about a 30 min trip there and back) to pick up some medication and then we would be home. But it felt great to be out there! I convinced my mom that we should add a little extra onto the walk back. We were probably gone just over an hour and I was getting texts to find out where we were and if we were ok. But getting moving was important to me as I am an active person and I don't like the feeling of not being able to do something. I started playing soccer about 3 weeks after he was born as I had been walking a lot and really was starting to feel better. I also played in a hockey tournament 4 weeks after he was born as getting back into exercise was really important to me. I think I felt the need to be active so quickly after having him as the Dr. I was seeing really told me to limit my activity while I was pregnant. We also had an extremely cold winter so I didn't even get out walking very much.
With my second son, I did a lot of walking at the beginning but definitely didn't rush back into sports or running for about a month and a half. Maybe it was because it was my second kid and my body needed more time to heal or maybe it was because I felt more exhausted from having two kids, who knows? I also did a lot more walking and played hockey further into my second pregnancy. I play in a pretty non competitive league and people are generally just out there for exercise. I also would walk 5 km everyday after school as I would drive home, pick up the dog and then walk to my sons daycare and meet my husband there. It was great as I would get out and get some exercise as well as get the dog out of the house.
Once my body was ready for more exercise I would slowly start to introduce different activities and intensities. I definitely had to listen to it as muscle are loose and weaker so switching intensities was very important. If if went for a run one day, I would follow it up with a walk or some yoga for the next two. Once my muscles started to gain back strength I could add in workouts with higher intensity more times throughout the week. I was on a training schedule though as my mother, sister - in - law and myself had all signed up to run the Lost Dutchman 1/2 marathon in February and I had my second son in August! I finished the 1/2 marathon but it definitely wasn't easy as I did not train enough for it. It also wasn't the most entertaining run as there weren't a lot of people out cheering or watching and I run for the atmosphere! My next 1/2 marathon will be more entertaining like a Disney or a Rock N Roll run. Below you will find an example of different workout schedules that I followed when trying to get active and back into running shape. I also would add in weight training on some days. On the days I incorporated weight training I would cut my runs to 5 km or 30 minutes and then do about 30 minutes of upper and lower body weights.
Starting back up Schedule:
Sunday - 5-10 km run
Monday - 30 minutes Yoga
Tuesday - 5 - 10 km walk
Wednesday - REST
Thursday - 5-10 km run
Friday - 30 minutes Yoga
Saturday -5-10 km walk
Middle Transition Schedule:
Sunday - 5-10 km run and/or weight training
Monday 5 - 10 km walk and/or Yoga
Tuesday 5 - 10 km run and/or weight training
Wednesday REST
Thursday 5 - 10 km run and/or weight training
Friday 5 - 10 km walk and/or Yoga
Saturday 5 - 10 km run and/or weight training
Full Training Schedule:
Sunday 5 - 10 km run and/or weight training
Monday 10 - 15 km run and/or weight training
Tuesday 5 - 10 km walk and/or Yoga
Wednesday 5 - 10 km run and/or weight training
Thursday 10 - 15 km run and/or weight training
Friday 5 - 10 km walk and/or Yoga
Saturday 5 - 10 km run and/or weight training
For other tips on staying active follow the link to my blog post: 5 Keys to Staying Active and watch for upcoming posts on different weight training programs.
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