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Getting Back to Exercise after Having a Baby: Do’s and Don’ts

You might be raring to get back into marathon running, or just wanting to get off the sofa and do something about your ‘mummy tummy’.  Either way, it is advisable to be sensible and to mind yourself.  You still have increased levels of one of the pregnancy hormones, relaxin in your body up to 6 months post-partum, or longer if you are breastfeeding.  Your ligaments are still looser than normal, and hence you are at increased risk of muscle strains and torn ligaments. Getting back to exercise after having a baby needs a lot of planning and patience too.

do'sDo…start slowly and listen to your body.  Your fitness level may well be at a low base level when you start back.  This is a time to start getting active again, not to set up any goals for personal bests.

don'tsDon’t…do high impact exercise such as running or star jumps until 6 months post-partum, or longer if you are still breastfeeding, because of the increased levels of the hormone relaxin. You don’t want to risk a long term injury such as a torn cruciate ligament through being impatient.  There are other ways to add intensity to your workout.  Try taking a post-natal exercise class to get ideas about how to do this.

do'sDo…use exercise as an opportunity to meet like-minded people.  Join up with other new mums for friendship, support and to keep your fitness goals on track.

don'tsDon’t …over-stretch at the end of a session.  That extra relaxin in your body means you can pull muscles more easily than usual.

do'sDo…choose a class or activity that is truly baby-friendly.  If you have a lot of family support and can work out regularly without your baby, then that’s great – go ahead and join the gym.  Otherwise, be realistic and pick something where your baby can come too, otherwise you will probably end up quitting sooner rather than later.

don'tsDon’t…forget about your pelvic floor.  Try bouncing on the bed or sneezing.  If there is any leakage, you will find it beneficial in the long term to do those pelvic floor exercises.  Doing high impact exercise before your pelvic floor is ready will do it harm, not good.

do'sDo…get your tummy checked for ‘diastasis recti’ – where the outer tummy muscles (rectus abdominus) are separated.  This is fairly common after pregnancy and will resolve with appropriate exercise, but there are lots of common exercises you should avoid.  Don’t increase the separation by doing abdominal ‘crunches’.  Instead, work on strengthening your inner tummy muscles (transverse abdominus, or TvA).

don'tsDon’t…set unrealistic goals for getting fit again.  You may get demoralised through having a low base level of fitness, fewer opportunities to exercise and any post-natal complications.  Why not try something new instead, so you are not able to make direct comparisons with where you were at before.  Try setting goals such as ‘3 sessions of exercise this week’ as opposed to ‘running 10k in under 60 minutes’.

And lastly,

do'sDo…enjoy getting active again!  Revel in the endorphins!  Feel confident in your body!  Feel great about making the effort!  Your body and mind will both thank you for it.

 

 

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VIDEO Post-Natal Exercise with Baby in a Sling: tone your bum

exercise with baby

Here’s a ten minute post-natal programme to tone up your bum while you are carrying your baby in a sling.

exercise with baby

https://youtu.be/vx4caHXY2cc

TV commercial featuring Active Mum’s sling and dance

The shoot for the commercial seemed to go very well and we are looking forward to seeing the ad – it will be showing in January and February 2015, so look out for the Aldi ads on telly and see if you can spot any sling and dance mums you might know!

Sling and Dance post-natal fitness

Sling and Dance post-natal fitness

 

Photo Shoot for Active Mum

Monday 8/12/14 at Castleknock Community CEntre, Laurel Lodge, D15

Would you like to get some professional pictures of yourself and your baby for free?

I am looking for some mums and babies to help me get some good images to use for my website, posters etc.  I am booking the community centre room for an hour.  In that time we plan to get some good images of the following:

–        post-natal pilates (with Sinead, the post-natal pilates teacher)
–        mum and baby yoga (with Hilary – classes coming soon)
–        baby massage (with Hilary)

The photographer, Dee Organ will take photos throughout the hour, of Sinead and myself teaching, of you and your baby in different positions as they would be in the classes, and of you and your baby interacting together..  I will be given all the digital images a week or two later, and you are welcome to have copies of any of the pictures that feature you and your baby.

Because I plan on using the images for Active Mum publicity I will ask you to sign a waiver saying that you are happy for me to use the images for that purpose.

 

Who is it suitable for?

Mums with babies aged 6 weeks to 1 year.  Babies aged 7-12 months won’t be suitable for the baby massage pictures, but will still be able to participate in the pilates, yoga and general interaction shots.

If you have a friend who might be interested do pass the details along – you do not need to have been attending classes with Active Mum already in order to join us.

 

Photo Shoot Details

11am – noon on Monday 8/12/14
Castleknock Community Centre
Laurel Lodge Road, Dublin 15

 

Booking

The photo shoot is free, but please let me know if you are coming, as we need only 8-10 mums and babies.  Please contact 0877402236 or lorna@activemum.ie.

 

 

 

 

*NEW* Baby Massage Discount: Bring a Friend

baby massage discount

€10 off the cost of a baby massage course for both you and your friend when you book a baby massage course together.

It can be nice to sign up to the course with a friend, as you get to share a lovely experience together as well as with your baby.  To book, each of you can sign up individually, and just send me an email to let me know that you are together.  Baby massage can help with wind, sleep and bonding.  It’s a great way of spending quality time with your baby.

Baby Massage Discount

Baby Massage Course (no health insurance) €70

Baby Massage Course (health insurance) €90

baby massage discount

Paediatric First Aid Talk & Coffee Morning 3/4/14

3/4/14 – FEEL FREE TO DROP IN LATER.  THERE ARE STILL SOME PLACES LEFT.

Philip Burke of the Medilink Ambulance Service is coming to the Active  Mums coffee morning in Castleknock to give a talk on paediatric first aid.  He will cover what to do if your baby chokes, receives a burn, gets a high fever, and so on.  The talk will last for an hour and then there will be an opportunity for you to ask questions afterwards.

Admission €12

All welcome – your babies and children may be any age.

Please book in advance as numbers are limited.  You can pay here with PayPal:
 

Details

Coffee morning from 11am-1pm, paediatric first aid talk starts at 11:30am
Thursday 3rd April 2014
Castleknock Community Centre, Laurel Lodge Road, Dublin 15

Slings & Sling and Dance Fitness event 29/3/14

selling baby slings

Koala Cubs and Active Mum have teamed up to put on an event together on 29th March in Lucan as follows:

12:30 – come and join us for lunch at the great cafe at Rossecourt – they are very welcoming to parents with babies and small children.
13:30 – sling meet and selling baby slings with Koalacubs in the auditorium.  Come along to browse the slings Koalacubs has on offer.  Get advice on using or choosing a sling.
14:30 – sling and dance fitness class with Active Mum.  Enjoy a workout while your baby enjoys the music and movement in a sling.  Older children are welcome to come along.  €10.
15:30 – close

 

Sling Event Details

Saturday 29th March from 12:30-15:30
Cafe and Auditorium, Rossecourt Resource Centre, Balgaddy, Lucan

 

selling baby slingsActive Mum

Babytalk Festival 22/2/14 – Photos of Active Mums

baby friendly exercise 3
Baby Talk Festival Active Mums

Sling and Dance Fitness for mums at the BabyTalk Festival

Baby Talk Festival Active Mums

Sling and dance fitness at the Baby Talk Festival

The joy of slings

The joy of slings

Baby Massage in Castleknock, D15 on 3/3/14

baby/ infant massage course

Spend quality time with your baby learning how to give your baby a massage, and meet other local mums for friendship and support.

I will teach you strokes that are safe and appropriate for you to massage your baby, so that you can enjoy it as a regular activity at home.

The massage class which I teach was developed by Vimala McClure who is the founder of the International Association of Infant Massage and is taught all over the world.

You can be sure that you are receiving a quality class as I am accredited by the International Association of Infant Massage and am a member of Baby Massage Ireland. This also means that you can claim back up to €100 off the course cost from your insurance company.

I have a first class degree in psychology and philosophy and a masters in womens’ studies which along with qualifications in counselling skills, first aid, teaching and over 13 years of experience teaching adults means that I am well placed to teach the course.

As a sling consultant I offer help at the end of the class if you are considering getting a baby carrier or sling.

Baby massage dublin 15

The benefits of baby massage include:

  1. Relief – may help relieve constipation, wind and colic pains.
  2. Relaxation- during the massage and also may help baby sleep better
  3. Stimulation – stimulating the muscles and nerve pathways.
  4. Interaction – great for bonding between the two of you.

You will get a receipt for your payment on the first day of the course, which you can send off to your health insurance company to claim the full or partial cost of the course back.

  • VHI – EU100 during the baby’s first year. Read more
  • Leya Healthcare – up to EU275 during baby’s first 3 months. Read more
  • Aviva Health – up to EU150 Read more
  • Glo Health – up to EU40 Read more

 

Baby Massage Dublin 15, Castleknock Course Details

The baby massage classes are held at Castleknock Community Centre, Laurel Lodge Road, Dublin 15

Next courses: 12:30-1:30pm on Monday 3rd March 2014.

More information about baby massage

To book:  http://activemum.ie/book-now/

 

Sling and Dance Fitness Classes: Special Offer for Jan-Feb 2014 – €5 drop in

sling and dance fitness

First timers get first class free (as usual)
€5 per class during Jan and Feb 2014
(usual price €10)

Classes start back as follows:

Thursdays from 16th Jan 2014
11am at the Castleknock Community Centre, Laurel Lodge Road, Dublin 15

Saturdays from 25th Jan 2014
10am at the Rossecourt Resource Centre, Balgaddy, Lucan, Co. Dublin

Please contact me to let me know that you are coming – just a quick text (087 917 2939) or email so that I have enough slings to go around.  If you would like help with your sling or would like to use one of mine, please come 15 minutes before the start of the class.

More information about the sling and dance fitness classes.

 

Sling and Dance Fitness Classes

Sling and Dance Fitness Classes

 

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