Archive for the ‘walk’ Tag

6th Week Post Partum and Future Plans

This will be my last entry on this blog. I hope to merge it with my other blog and leave these entries as references for people to read related to pregnancy exercise and post-partum exercise. After 6 weeks mothers are usually cleared for exercise by their physicians, but for those first 6 weeks new mothers who want to be active are left to wonder: “What can I do?”  I want new mothers to have access to these entries of my 6 weeks post partum so they can be aware of what can actually be done during those 6 weeks and also to know what to focus on: kegels, abdominal strengthening (with focus on closing the diastasis and stabilizing the bones of the pelvis and lower back), and light cardio. Weeks 5 and 6 were challenging for me to remain active during; I went back to work. I work early in the mornings as a personal trainer and therefore had to wake up by 5 or 6 depending on which day of the week and was therefore sleeping less.

Sunday: More Scootercise! 1 hour total, 3 1/2 laps around Cadman Plaza plus there and back. It was actually quite fast with some sprinting involved and also some slower jogging. More of an interval workout. After we arrived back home I did 2 sets of pushups and 2 sets of one arm rows, knee floats.

Monday: Two 15 minute brisk walks. Did Kegels, knee floats and stretched later in the day.

Tuesday: 15 minute brisk walk, 45 minute walk, leg stretches, 15 minute brisk walk. 45 minute slow walk with stroller and 15 minute brisk walk. Some dancing (5-10) minutes with my 3 year old.

Wednesday: 15 minute brisk, 3 minute jog plus 2 hills at Columbia Heights, 2 sets of wall pushups, jog for 8 minutes (25 minutes total), leg stretches, 15 minute brisk walk.  Later in the day: 25 minute walk, 20 minute walk, and 15 minute walk all while pushing stroller and carrying my daughter (9 1/2 pounds).

Thursday: Two 10 minute walks to local park. I mostly rested all day since I was completely worn out with work and being active again.

Friday: 15 minute brisk walk, 35 minute walk, leg stretches, 20 minute walk. Later in day: light tennis (while baby wearing), 20 minute walk again while baby wearing.

Saturday: Scootercise with Mateo 1 1/2 loops around Cadman Plaza, plus continuing to farmers market and then back home. 10 minute walk and later in the early evening 2 long walks 30 minutes each while baby wearing.

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Week 39, Day 1

I decided to go back to daily entries, just in case….

 

7:00 AM 15 minute speed walk, 40 minute moderate walk with leg stretches, 15 minute speed walk.  

11:00 AM  10 minute park walk, 10 minute home from park walk.

2:30 15 minute speed walk

4:00 10 minute jog in the rain trying to get home before it poured, Mateo was speeding on the scooter.

more light walking later in the day. Lots of Braxton Hicks contractions in the evening and throughout the night.

Week 38

Busy and active week. I lost a few pounds, but the baby is still growing (and kicking) fine so…. A couple of contributing factors: 1) super active and 2) change in diet. I discontinued dairy, eggs and peanuts since those are foods my son is allergic to, I figure that will give us a good starting point to see if this child has food allergies or not; my breast milk will already be free of those allergens by the time she is born. It will be interesting to see how this plays out in the next week with the weight loss and to see how big this second child ends up being at birth.

Day 1: 7:15 AM 15 minute brisk walk, 45 minute moderate walk and leg stretches, 15 minute brisk walk.

9:30 AM short walk to playground and back (10 minutes each way)

3:30 PM 1 hour walk to Brooklyn Heights and back while pushing stroller and sleeping Mateo.

Day 2: 6:05 AM  10 minute brisk walk, 2 sets of lunges, 2 sets pushups, 2 sets of deep knee squats,

8:10 AM 15 minute brisk walk home followed by 15 minute brisk walk at 8:40 and another 15 minutes at 10:00

Later in afternoon: 20 minute moderate walk with Mateo on scooter, more moderate walking and running errands, followed by 15 minute brisk walk (over 1 1/2 hours walking at a moderate to brisk pace–no wonder I’m not gaining weight anymore, but I feel good and strong and the baby feels strong inside of me…)

Day 3:  7:10 AM 15 minute brisk, 35 minute moderate with leg stretches, 15 minute brisk walking. I used the pedometer and it recorded 6166 Steps!

12:00 PM  25 minute speed walk. I also wore the pedometer but with a different pair of pants and it only recorded 50 steps, obviously inaccurate.

2:00 PM 40 minute moderate walking while pushing stroller and running errands, again the pedometer didn’t record anything.  I am doing lots of nesting, and buying supplies for the birth and for after the birth, that’s why I’m running so many errands.

Day 4: 6:00 AM 17 minute not so brisk walk, 10 minute walk, 1 hour walk (with errands across Park Slope),

Super tired the rest of the day. I had only slept 4 1/2 hours of sleep the night before and I just couldn’t do anything.

Day 5: Ran to and around Cadman Plaza. Brought Mateo with me, he rode his scooter and I ran. It worked better than I expected, except I would have liked to run one more loop, but he was too tired. ran 3 loops then down the hill to the playground where I did two sets of pushups and two sets of pull ups for the upper back using the playscape.

Lot’s of cleaning of the house.

4:00 walked around Fort Greene Park and to restaurant. Then 15 minute walk pushing stroller, arms super tired while pushing stroller. (Lot’s of Braxton Hicks contractions between 6:00 and 10:00 pm)

Day 6:  Lot’s of household cleaning, mopping, laundry. 3:00PM  20 minute walk to Fort Greene Park, various activities, including sprinting, climbing, pushing swings, carrying a stroller up steps while holding Mateo’s hand so he wouldn’t slide, then 10 minute walk to restaurant and 40 minute walk home after eating at restaurant.  Now when I get the Braxton Hicks contractions I need to slow my pace, even if I’m just walking.

Day 7:  Calf cramps during the night.  7:30 AM  3 sets of lunges, 2 sets of push ups on knees 10 repetitions, but not too low since my belly was hitting the floor, 2 sets of rows (11 pounds), shoulder flys and rotator flys.

8:50 AM  12 minute super brisk walk, 10:10 40 minute walk and errands, but mostly walking briskly.

5:00 10 minute walk to park and around park and back 10 minutes

Week 36- Whew almost the end!!!

Day 1: Lots of walking.  7:05 AM 20 minutes walking moderate, 40 minutes moderate walking and leg stretches, 15 minutes brisk walking.  1:00PM 20 minute brisk walk, 15 minutes in bank, followed by 20 minute brisk walk. 30 minute rest followed by 15 minute brisk walk. hour later another 10 minute leisurely walk. Lots of walking: 1 hour or more, miscellaneous leisurely walking. 

Day 2:  6:05 — 10 minute brisk walk followed by lunges (front, back and side), 2 sets deep knee squats, 1 set of pushups on bench, 4 minute run.   7:05 15 minute walk  9:45AM 15 minute brisk walk. 11:30 AM 2 sets of one arm rows.   Later in day 10 minute stroll and 10 minute stroll to and from park.

Day 3:  7:05 AM 20 minute walk, 40 minute walk and leg stretches, 15 minute brisk walk. 11:50  25 minute brisk walk. 2:00 25 minute brisk walk both pushing stroller which left my arms tired.  

Day 4:  6:05 AM 10 minute brisk walk followed by 2 sets of lunges (front and back), 2 sets of deep knee squats, 2 sets of pushups on a wall and leg stretches, then 4 minute run. 10:30 AM 25 minute brisk walk.  later in day two 10 minute leisurely walks.

Day 5:  25 minute run 3 loops around Cadman Plaza and 20 minute walk from Brooklyn Heights. The run felt really great, as if I could do more even though I hadn’t done much running in the last two weeks, no super strong Braxton Hicks contractions during run either.  1 sets one arm rows and shoulder flys 2 sets.  Various walking 20 minutes and 20 minutes pushing stroller.

Day 6: Early afternoon: 10 minute brisk walk, taught 30 minute Sling Your Baby class at the NY Fit Mama event in Prospect Park at the picnic house (that was fun and still easy to do, but I was more winded than the moms carrying their babies), 10 minute brisk walk. In the evening 10 minute speed walk, plus various stairs and other walking, plus sat during a music concert, impossible to sit still and Braxton Hicks contractions during almost every song…Not labor though, but I’m definitely getting more in the late afternoons and evenings so I must be getting close. I need to pee whenever I have one of those Braxton Hicks contractions which can be a problem…

Day 7: 7:10 AM 20 minutes walk, 40 minutes walking, 30 minute brisk walk.  10:15 AM 15 minute brisk walk, plus other walking for an hour, interspersed with a little bit of sitting.  Strong kicks and squirms from the little one in the belly.

Week 35 – the pulled muscle week

Day 1:  Still having the abdominal muscle or ligament pain. Not a good sensation, but gets better with rest. 7:05 am 20 minute walk, followed by 35 minute walk followed by leg stretches and 20 minute walk.  1:30 PM  40 minute walk while pushing stroller, 20 minute walk home later.

Day 2: 15 minute brisk walk 8:45 am, 30 minute leisurely with errands.  more walking (1 to 2 hours worth)  4:30 PM 15 minutes to Cadman Plaza and 15 minutes home with a few sprints after Mateo in between. Belly slightly better

Day 3: 7:05 AM  20 minute walk, 50 minute walk with stretches, 20 minute walk.

11:45 PM 30 minute walk to Atlantic Avenue.

1:15 PM  30 minute walk home from Atlantic avenue.

8:30 PM Mateo tried to climb on me and my belly muscle (or ligament) flared up again. Super painful for the rest of the night, led to very bad parenting!

Day 4:  8:00 am 20 minute walk, 11:25 AM 45 minute walk. Belly felt better, mostly good, but rested all afternoon to keep it feeling good.

Day 5:  12:40 – 5:00 walk and play in park, but I kept it as low key as possible since I had insomnia the previous night and was quite tired, but belly felt pretty much healed.

Day 6:  Absolutely nothing!!!!  Mother’s day and I hadn’t slept well and had a cold.

Day 7:  8:30 AM  30 minute walk, two sets of light theraband presses and rows, 11:50  10 minute walk, 12:15- 1:00 stood or walked in playground which involved some lifting of Mateo, belly seems fully healed.

Week 34 — Realizing my limitations

Day 1: 7:05 AM — 20 minute walk, 35 minute walk, leg stretches, 15 minute brisk walk (so hard now!)

11:00 AM — 20 minute leisurely walk, push swing, partial pull ups on swing set, 

4:00 PM — various sprints in park to catch Mateo

5:30 PM– 15 minute walk home

Day 2:  6:00 AM — 16 minute brisk walk (can’t do the same distance in 15 minutes anymore), no running with client, I just can’t do it at his pace anymore, I’m too heavy. 

8:10 AM– 10 minute leisurely walk followed by another 10 minute leisurely walk

10:00– 30 minute leisurely walk

11:30 — 2 sets pushups on knees (belly hits floor now), 2 sets rows (10 pounds), lunges, deep knee squats ( 2 sets, starting to strengthen for labor now, super deep squats) , plank and hold, and plank and lift one leg, stretches.

12:00 –15 minute walk, 

4:30 pm — 10 minutes to park for playing, sliding, rock throwing, etc.

Day 3: 7:05 AM  20 minute walk, 35 minute walk moderate pace, at the end of the walk, I seriously considered taking the elevator up the 3 flights of stairs, leg stretches,  17 minute brisk walk home (again can’t do it in 15 minutes anymore, too hard)

11:45 AM — 30 minute walk to gymnastics class for Mateo, sat for one hour, 15 minute walk to ice cream shop (I ate a sorbet, very good), 20 minute walk to Fort Greene Park, sat mostly for another 45 minutes or hour, then played actively with Mateo (slides, climbing, walking a lot) for another 30 minutes and 30 minute walk home pushing stroller and sleeping Mateo.  Way too much walking even with all the rest in between locations.  Completely exhausted when I arrived home.

Day 4:   6:00 AM 16 minute brisk walk — planned on running with client, but just couldn’t make myself do it. I just know that I can no longer do it as I have been doing it. I am sad about that but I am also being realistic.  8:10 am 10 minute walk, 10:30–  45 minute walk through and around Park Slope. Again overdid the walking a bit, completely tired and then took Mateo to park at 1:00 for about 1 and half hours with me participating in some sliding and climbing. 

Day 5:  8:15  AM 40 minute jog with 4 loops around Cadman Plaza Park! I was so happy to have done it and proud of myself, even though throughout the run I was having to work very hard to keep myself going mentally!  Ran into my former running partner and chatted for about 10 minutes then ran the rest of the way home. The rest break was actually very good for me, recovered fully and was ready to do more.  2 sets pushups, 2 sets rows, stretching and planks, 1 set shoulders.

3:00 PM went to MOMA, ate late lunch and walked around a bit, super tired though after the morning’s workout and walked super slow until I needed to sprint at one point to catch Mateo before he ran too far away from me. That sprinting after Mateo is when my pelvis/ hamstring muscles actually, really hurt. It’s so difficult to do now, but still must be done on occasion to keep him safe, but he is slowly beginning to understand that he can’t do that as much as I used to let him.

Day 6:  Went to Brooklyn Children’s museum, leisurely walk for 20 minutes to subway, then walked around Museum, Mateo completely overtired, but he walked 10 minutes to the bus stop and then fell asleep on bus.  My exercise: carrying sleeping Mateo 20 minutes from bus stop to home since all cabs were off duty or full…. Later in evening some wrestling with both Mateo and husband. At night strange pain on right side of abdomen– not the usual Braxton Hicks or round ligament pain, but quite painful and continuous, woke up later and called the midwife to rule out the scary possibilities. Seems to be just a pulled muscle or possibly a bruise from the girl inside kicking out against my son sitting on my abdomen….

Day 7: 8:43 AM —-17 minute walk leisurely, felt my abdomen pain as I walked, also felt it earlier in the morning when I picked up Mateo.  Pain went away as I sat, returned during 17 minute walk home. It’s gone after I rested an hour.  It seems I need to take it easier than I have been. I guess that’s a good thing to during by the middle of the 8th month!!!!!

Week 32

Day 1: 7:05 AM 20 minute walk moderate pace,

7:30  40 minute walk moderate pace, ended walk with 4 flights of stairs, super winded for the last flight.  Leg stretches.

9:00 AM  15 minute brisk walk

11:00 AM 15 minute, followed by 10 minute walk, moderate pace, followed by shopping and walking up and down stairs and sprinting after Mateo as he tried to escape the Century 21 department store.  3:30 PM 15 minute moderate walk

Day 2:  6:00 AM  15 minute brisk walk, 20 minute workout- one hill, two sets of lunges, 1 set of pushups, short set of squats, and leg stretches.

8:00 AM 15 minute brisk walk

11:00 AM 15 minute brisk walk

11:30 taught Sling Your Baby dance class. Full out aerobic workout!  followed by chasing Mateo and running and jumping with him.

2:15PM  15 minute brisk walk.  

All in all that was a lot of exercise for one day!

Day 3: 20 minute walk, 30 minute moderate walk, 20 minute walk.

11:30  30 minute walk with some running after a scooter, 

1:30-3:00  lots of walking and errands, followed by ball and frisbee playing (light running)

Day 4: 6:00 am  15 minute brisk walk, ran one hill, lunges front and back, one set pushups on wall, stretches

8:00    20 minute walk, ( I can’t remember the rest of the day, it rained I think and I was too tired to cook.)

Day 5:  Morning run for 25 minutes, 3 loops around Cadman Plaza at my pace, so it was very nice and my breathing was comfortable!  2 sets pushups, 2 sets one arm rows, stretches.

Afternoon: went to Prospect Park, chased a scooter full out sprint at least 2 times, maybe closer to three. Played frisbee and other various ball and balloon games, walked a lot.

Day 6:  As little as possible, about 20 minutes walking.

Day 7: 8:45    15 minute brisk walking, 15 minute brisk walking, lifting of boxes while I organized storage unit

2:00 15 minute walk and another 15 minute walk and foot reflexology session (most wonderful thing to do during pregnancy)

Week 30

Day 1:  7:00 am: 20 minute walk, moderate. I was super winded walking up the hill to Columbia Heights. The 20 extra pounds and 7 months of pregnancy is starting to take it’s toll.  30 minute moderate walk, 15 minute brisk walk, leg stretches.  Later in day 1:30 15 minute walk and scootercise, frisbee playing and jumping off a wall.  3:30 more walking and following Mateo around a playground. 5:00 long walk home with stop in other park to throw rocks (I didn’t throw any). Super tired before I arrived home, just not off my feet enough.

Day 2: 6:00 brisk 15 minute walk, 6:20 ran one hill, two sets lunges, 1 set wall pushups, ran back along promenade, all took approximately 25 minutes, leg stretches,

8:00 15 minute brisk walk

1:15 30 minute slow walk carrying sleeping Mateo in the Ergo on my front, while the baby kicked in my belly. Super tired legs after that. 

Day 3: 7:10  15 minute brisk walk, 40 minute walk moderate (but now the moderate pace walk is becoming challenging, especially when walking up hills or stairs), 15 minute brisk walk.

11:45  30 minute brisk walk pushing stroller, 

1:00   40 minute walk, tennis, 10 minute walk. –Legs super tired by end of the day.

Day 4:  6:00 am  15 minute brisk walk, 8:00 am 40 minute slow walk and errands.  Manhattan walking with various shopping, legs were super tired.

Day 5:  Cleaned and mopped all day. short walk to neighborhood park, hit a couple of tennis balls.

Day 6:  40 minute jog (my pace is no longer the pace of a run), two sets pushups on my knees (7 reps/ 10 reps.), two sets rows.  Some yoga stretches.  10 minute walk to bus.  30 minute walk from Atlantic terminal to Prospect Park, some walking in park. 30 minute walk back from park.  Exhausted.  

Day 7: 15 minute brisk walk, 30 minute walk moderate.

Week 29

Day 1:  Walk to Brooklyn Heights and back with errands. 20 minutes each way. Sick

Day 2: Sick but 6:00 am 15 minute brisk walk, 6:20 run and pushups for 25 minute (only ran 2 loops), 15 brisk walk home. Leisurely walking between 12 and 1:00 pm

Day 3: Still sick. Long walks, 30 minutes, 20 minutes, on feet running errands for 40 minutes, 35 minute brisk walk, all while pushing stroller,

Day 4: Still sick. 15 minute brisk walk, 10 minute brisk walk, 15 minute moderate walk.  Afternoon, two 15 minute brisk walks.

Day 5: Scootercise and but mostly pulling scooter with Mateo on scooter 15 minutes. Still sick

Day 6: 30 minute leisurely walk and errands. Still sick.

Day 7:  Still sick, but better, 15 minute brisk walk, 40 minute brisk walk with quick errands.  15 minute walk, taught Creative Movement class: lots of running and jumping and rolling.15 minute walk home. Super tired when I got home; carrying 20 extra pounds is such a challenge!

Week 23- Week 27

Where have I been for the last 5 weeks? Here and sick and not recording my physical activity in great detail. (See Two months later… in my other blog: Lynne’s Fitness Adventures.)

Week 23

Day 1-Day 5  Stomach flu, very little to no activity. Day 2  I did record 7000 steps. 

Day 6 4000 steps during 30 minutes run/walk. 3 loops around Cadman Plaza Park.

Day 7  walking to Brooklyn Heights, pushups and running and playing with Mateo for Creative Movement class,

Week 24

Day 1   7:05- 8:45 Usual 20 minute moderate walk, followed by 45 minute leisurely walk, followed by 14 minute walk with some jogging.  Pedometer only read 3000 steps at end of day, I wonder if it is working correctly as my belly has gotten bigger?

Day 2  Fifteen minute brisk walk, ran and two loops around Cadman Plaza Park, 15 minute brisk walk, 15 minute walk, push ups and rows 2 sets each. some stretching

Day 3: Usual Tuesday/thursday routine:  20 minute moderate walk, followed by 35 minute leisurely walk, followed by 15 minute brisk walk. Playground with Mateo  10,000 Steps, so pedometer still works some.

Day 4:  Brisk walking 15, 10, 10, 20 minutes.

Day 5: nothing other than walking

Day 6: Long walk, 1 set each push ups and rows.

Day 7: 15 minute brisk walk, Taught Creative Movement class so lots of running, jumping, rolling, some commando crawling instead of slithering, downward dogs.

Week 25

Day 1: Usual Tuesday/thursday routine:  20 minute moderate walk, followed by 45 minute leisurely walk, followed by 15 minute brisk walk. climbed up and down stairs in our building with Mateo, chased him around apartment and in lobby, so an actual interval type workout with sprints.

Day 2: 15 minute brisk walk, 3 loops around Cadman Plaza Park. 15 minute brisk walk.

Day 3: Usual Tuesday/thursday routine:  20 minute moderate walk, followed by 35 minute leisurely walk, followed by 15 minute brisk walk. Playground with Mateo, some walking, some sprinting.

Day 4 -Day 5: Sick. 

Day 6: Still sick, lots of cleaning and long walk to Atlantic Avenue and back 1 hour walking,plus 30 minutes shopping. pushed stroller each way.

Day 7: 15 minute brisk walk, 20 minute walk home. Carried Mateo in the Ergo 12 minutes taught Creative Movement class, carried Mateo in Ergo 12 minutes home.

Week 26 

Day 1: Stayed home, cleaned and played with Mateo

Day 2: 15 minute brisk walk, 15 minute brisk walk,don’t know if I did anything or not in the afternoon

Day 3: Unknown

Day 4: 15 minute brisk walk, ran to hill, 1 hill, 2 sets lunges, ran back to clients house, 10 minute brisk walk, 20 minute brisk walk.

Day 5:  Long walk to Fort Greene Park

Day 6: Unknown

Day 7:  15 minute brisk walk, 2 loops in Cadman Plaza Park with client (I rested as he did his second loop and I joined on the third again. I needed to catch my breath. Did one set of bench pushups.) ran back to clients house.  Taught Creative Movement class. Scootercise to class and back.

Week 27 (March 10th)

Day 1: One hour walk with Mateo in Brooklyn Heights.  Run around in apartment with Mateo –around the dining table, around the bookshelves and roared like dinosaurs…

Day 2: 15 minute brisk walk, 20 minute moderate walk, 1 hour 20 minutes additional leisurely walk, more running around the dining table. 

Day 3:  20 minute moderate, 40 minute moderate, 15 minute brisk walks. Carried Mateo in the Ergo: 10, 10, 10, 10 minutes played in children’s museum which involved some sprinting. Wiped out completely afterward. 

Day 4: 15 minute brisk walk, 15 minute walk, 15 minute brisk walk, 10 minute walk and 20 minute brisk walk

Day 5: Ran 4 loops around Cadman Plaza Park and there and back! 25 minutes. Did sunsalutations 1 set pushups, 2 sets rows and stretches and felt great!

Day 6: Scootercise to and around Fort Greene Park

Day 7: Foot exercises, taught Creative Movement class, walked home.