to ask for exercise suggestions

[Junosmum]

Apologies in advance the 'T' on my keyboard isn't working properly.

DS is nearly 4 months old and I'm really struggling to lose the baby weigh, I was slightly over weight pre-pregnancy so for general health I could do o lose a few stone anyway. This isn't helped by me breastfeeding which is making me ravenous.

On the whole we have an ok diet, could benefit from fewer take aways.

Anyway, as DS is now reliably going 3 hours between feeds DH has suggested I join a gym or ake some exercise classes - partially to help my weight (which I want, not him) while he look after DS and I go out to have a break and to get the endorphin's from exercise.

Unfortunately due to birth trauma I can't do much - no high impact or weights etc.

Can anyone suggest anything I could do, the GP has jus said the above, no better info - our local pool is a bit grim. Could do with being flexible.

I currenly walk a lot with DS.

And to be absolutely clear I want to lose the weight and exercise, DH is not pushing his (though he is pushing for me to get out the house and have a break!).

Cycling, rowing and cross trainer are all relatively low impact?
Get an app on your phone to monitor walking speed (eg Strava) and try to walk faster - this will speed up your metabolic rate and therefore your after workout calorie burn.
Weights exercises. Someone will hopefully come along with a low impact video suggestion. Muscle burns more calories, so the more muscle you build up the more effective your cardio will be. I'll have a google for low impact videos you can do at home

Hth

Yoga and Pilates are excellent post DC. I lost a lot of weight doing Pilates and got rid of back pain caused by weakened stomach muscles. Others in the class were able to strengthen their pelvic floor. Yoga has the same effect for me.

Not watched all of it, but this might be a place to start

www.fitnessblender.com/videos/total-body-strength-training-and-core-workout-for-beginners-low-impact-workout-at-home

Yy to Pilates and yoga!

My little one was 4months yesterday and I have started running. I'm doing the couch to 5k thing which is a gentle intro and I can even go with the pram.

Get a bike! Cycling is free, easy, convenient and fun. Once you start, you will be whizzing around town all the time.

Oh yes, the cross trainer would be good, can work up a serious sweat while listening to your music and very low impact on joints.
Also would recommend a Pilates or yoga class (not done much of either myself but I know a few people that rave about them post birth.

Have you heard of T25? It's a boxset dvd home workout that is 25 minutes long and needs no equipment. They have adapted, lower impact versions of all the exercises too.

I also have to steer clear of weights and running due to a prolapse. I swim and also do spin classes both of which were approved by my gynae.

What sort of trauma.

I kick box and do body weight exercise during training. Like squats burpees etc

Overtime my hips (spd) have slowly got stronger. I used to have to stop to wee a lot and that has got stronger too. My pelvic floor has got stronger and my abdominal are stronger to. My flabby baby tummy is finally going back and I have had that since Dd was born almost 12 years ago.

Jessica Smith 's videos on YouTube are great.

I've got a triple prolapse (bladder, vaginal and rectal), nerve damage and damaged pelvic floor. I have significant urge and stress urinary incontinence and issues with number 2s as well so weights, running etc are out.

Oh, and I have appointments with urology and gynaecology soon, so I'm getting it all treated.

Pilates and yoga are both great, either you can go to a class, or you can just go on Youtube and there are tons of videos you can follow along to for free. It would be good to have some kind of yoga mat for both of those but you don't really need anything else (and I have a super cheap mat from Sports Direct that does me just fine).

The NHS 6 week strength and flexibility podcasts are also really good, me and DH started and sorta got out of the habit mid-way through but when he comes back from his holiday we are planning to try again cos it was good. You can do them outside or at home and you don't need any equipment and it starts off very basic.

Swimming is also good but you said you're not really up for that cos of grim local pool.

The walking that you are doing is good already, maybe try and do more or go for short power-walks on your own as well.

If you join a gym then I recommend the cross trainer. I had a personal training session recently and he showed me a great routine.
Do 90 secs at a good speed and a good resistance but not too hard then whack up the resistance and pedal like mad for 30 secs. If there is a steps per min try to keep round the 200 mark for those 30 secs.
Repeat this for 20 mins. It will honestly get you really fit as it gets your heart rate up then you recover. If it's too hard do 30 secs on then 2 mins off and try and build up. I reckon this would be good as it isnt jumping around
Follow up with a weight routine if you can.
Good luck