Working Out at Home

Many people prefer to work out at home out of convenience rather than go to a gym or other public place. Is this okay? A well-balanced workout can be achieved within the home given the proper workout equipment and an effective routine.

What exactly do I need?

In terms of equipment I recommend free weights or resistance bands for strength training, a stability ball, a soft surface for stretching and core exercises, and some method for doing cardiovascular exercise. Treadmills, stationary bikes, and elliptical machines are great but not necessary if you are willing to get creative or get outside.

A few things to think about

• Knowledge is power- The more you know (and put into practice), the more likely you are to see results and be safe. Your routine should be well-rounded; otherwise you risk developing muscle imbalances or injury. Remember that form is everything with strength training, and it can mean the difference between seeing results or staying stagnant in your fitness. Similarly, the proper duration and intensity is essential for cardiovascular exercise.
  
  
• Watch out for workout DVDs- DVDs are only effective if you already have experience in that area. Especially watch out for yoga and Pilates DVDs. While both activities are great for the body, both require very specific positions and movements to be done properly (and safely). Unless you have a few years of experience, work with a trained professional to ensure your body can tell whether it’s in the right position or not.
  
  
• Don’t skimp on the warm up and cool down. While everyone is busy, these two components are just as important as the workout itself. If you drove your car around with pedal-to-the-metal and screeching halts all the time, your car would overheat and break down faster. It’s the same with your body. Resist the temptation to just dive in – set aside 5 minutes at the beginning and the end of your workout to be kind to your body.

Exercise and Pregnancy Part 2- Postpartum

The second article in this two part series on pregnancy and exercise focuses on another frequently asked question from women: “I just had a baby and when can I start exercising?” The postpartum mom may be exhausted from lack of sleep and the many life changes that come with a newborn, but this is a frequent question from women who are anxious to get that pre-pregnancy body back.

“When can I start exercising again?”

The timing of your return to exercise postpartum depends on the type of delivery as well as level of physical activity during pregnancy. I always encourage women to get clearance from their doctor before starting any kind of new program. If you had a vaginal delivery, exercise can be resumed within weeks of delivery. With a vaginal delivery, many women experience a gap in their abdominal muscles from pregnancy and delivery – that’s normal. If this separation exists, core exercises shouldn’t be resumed too early and it may take up to 8 weeks for this to heal. In the event of a C-section, recovery time will be longer and may require waiting longer before exercising. Core exercises must be resumed with caution to ensure that the incision heals properly.

“What can I do?”

Walking is always a great option at first. Gradually adding strength training back in will help improve muscle tone and improve body composition. I always encourage mothers to ease back into it slowly but faithfully. With proper nutrition and consistency in exercise, it’s amazing how Mother Nature will help you out and shed those extra pounds over time. And last but not least, during postpartum set aside time with your spouse or significant other, too, and enjoy this exhausting but very special time in life.