Getting into shape is never an easy feat, but it’s even more tricky when you’ve just had a baby. Melinda Nicci, founder of the website and app baby2body.com, shares her tips. Just to note, always make sure to wait until you get the all-clear from your doctor before exercising. Starting up with exercise to soon after birth can lead to injury and discomfort that will set you even further back in your fitness goals.
The first step
Remember that you will regain some of your figure naturally, but it does take time. Your uterus takes six to eight weeks to shrink back to its normal size and it takes about a month to rid your body of the excess water weight. These natural processes won’t get you all the way back to your pre-baby body, but you can use them as great encouragement.
Get some rest
At least as much as possible for a new mum. Keeping regular sleep cycles helps keep your metabolism in balance and will make you less likely to reach for high sugar and high-caloric foods for energy.
Cardio is key
Start with cardio, because it’s a great way to build back strength and stamina for more intense workouts down the line. Even pushing a pram for 30 minutes can burn over 150 calories.
Watch your diet
The saying “abs are made in the kitchen” is so true. An important part of getting your figure back is treating your body right on the inside with the food you eat. Give your body loads of veg and fruit, lean protein, and whole grains for clean, lasting energy.
Team up with your partner and make this a time for both of you to get in tip-top shape together. A recent study published in JAMA Internal Medicine found that people are more likely to develop and stick to healthier habits when their partner is doing the same.
Don’t be afraid of hitting the weights! Resistance exercises and weight training is all about building muscle tone – because the more muscle you have, the more calories you’ll burn. When it comes to getting your figure back, weight training will really help you get there.
Keep it fresh
If you don’t enjoy your current exercise routine, try something new. Try different fitness classes that are either social or get you excited about staying active. Having fun with exercise is so important for motivation and consistency – which are both key for getting your figure back.
Zimbawe’s doctor goes missing after masterminding strike
Fearless Zimbabwe’s minister of health has called on the government to address insecurity lapses that has lead to the disappearance Peter Magombeyi, the head of a doctor’s union, who disappeared on Saturday.
Fears are rising over the fate of Zimbabwe medical doctor Dr Peter Magombeyi after he sent a message to say he had been abducted in that country by unknown persons – apparently for demanding a “living wage”.
An AFP report earlier on Sunday quoted the Zimbabwe Hospital Doctor’s Association (ZHDA) as saying Magombeyi had not been heard from since he sent a WhatsApp message on Saturday night saying he had been “kidnapped by three men”.
Zimbabwe doctors, who earn a miserly equivalent of about R3 000 are on strike to press for better wages, equipment and medicines in state hospitals.
The ZHDA has reportedly accused state security forces of abducting the doctor because of his role in organising work stoppages.
This week some doctors said the death of deposed Robert Mugabe, 95, in a Singapore hospital on 6 September was an indication of how bad health services in Zimbabwe
“Dr Magombeyi’s crime is only to ask for a living wage for his profession. This is a reflection of the troubles born out of refusal to implement Political Reforms.”
The Zimbabwe government led by Emmerson Mnangagwa has not publicly commented on the doctor’s disappearance
Turkey: Group calls for immediate action against Femicide
Emine Dirican, a beautician from Istanbul, tried to be a good wife. But her husband hated that she worked, that she socialized, even that she wanted to leave the house sometimes without him.
She tried to reason with him. He lashed out.
“One time, he tied me — my hands, my legs from the back, like you do to animals,” recalls Dirican, shuddering. “He beat me with a belt and said, ‘You’re going to listen to me, you’re going to obey whatever I say to you.’ “
She left him and moved in with her parents. In January, he showed up, full of remorse and insisting he had changed. She let him in.
In her mother’s kitchen, he grabbed her by the hair, threw her to the floor and pulled out a gun.
“He shot me,” she says. “Then he went back to my mom and he pulled the trigger again, but the gun was stuck. So he hit her head with the back of the gun.”
Her father, who was in another room in the house, heard the gunshots and ran over. Dirican almost bled to death after a bullet ripped through a main artery in one of her legs.
“I was telling my father, ‘Daddy, please, I don’t want to die.’ “
Femicide — killing women because of their gender — is a longstanding issue in Turkey. Nearly 300 women have been killed so far this year, according to the Istanbul-based advocacy group We Will Stop Femicide, which has been tracking gender-related deaths since Turkish authorities stopped doing so in 2009.
Source Npr news
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