Fitness Q&A: Tips for exercising post-pregnancy

Dr. Sonali is a certified fitness specialist from the American College of Sports Medicine.She runs a fitness consultancy, Santulan, providing lifestyle management programs for individuals and groups.Get your doubts cleared and see them featured on our FAQ page every Friday.

This week’s answers:

Myself , Mahesh wani ht. 5’4” wt. 89-90 kg.

I am suffering from IBS ( MAJORLY CONSTIPATION : HAS TO GO 4-5 TIMES IN MORNING FORDEFECATION)

Presently, i am taking fludac – 20, and cibis tablet in the morning which
help little.

The symptoms are :

Daily in the morning i ve to go for evacuation 5-6 times but the evacuation is incomplete.

After bath , when i start moving out of home , lot of bloating is there in stomach. I get irritated due to this . Even on holidays , the case is same.

IF I EAT OUTSIDE IN EVENING , lot of itching & stickiness takes place in
anus region .

MY PRESENT DIET :

MORNING ( 7.30): T + 2 MARIE BISCUITS

BREAKFAST ( 8.30) : 1 1/2 CHAPATI+ SABJI/ POHA ( 11/2 PLATE) /UPMA

LUNCH ( 1.45 PM) : 3 CHAPATI+ SABJI

4.30 TO 5 PM: TEA + 2- 3 BISCUITS ( CRACK JACK/MARIE)

6.30 TO 7.00 : OUT SIDE FOOD ( BHEL/ VADA PAV ( OCCASIONALLy) / IDALI SAMBHAR)

9.00 TO 9.30 : DINNER: 2 CHAPATI + SABJI , DAL RICE , FRUIT ( Occasionally)

please suggest me dietary changes along with the options if i have eat
food outside ( on sat. afternoon and sunday night )

REGARDS,
MAHESH WANI

Dear Mahesh, thank you for writing to me. IBS CAN BE CONTROLLED THAT IS THE SYMPTOMS CAN BE LESS BOTHERSOME BY FOLLOWING CERTAIN STEPS. YOU ARE ALREADY ON MEDICATION, AND DO CONTINUE TAKING IT , Please do not self medicate , or stop the medicines you are taking without your doctor’s advice.

You may have to keep a food diary, that is a record of all the foods that you are eating for about a week, to identify any triggers in your diet that might be aggravating your condition, to give a few examples- gluten in wheat, lactose in milk, fructose in fruit, insoluble fibre, vegetables such as beans, cauliflower, cabbage or even tea and coffee could be causing your symptoms or making them worse.

Do try to observe what makes your condition worse and avoid it, the outside food you have mentioned is not helping at all.

what i can suggest is you have 5 to 6 small meals in a day and try and regularize your meal timings .

If you are not exercising please include a 30 minute walk in your schedule and also relaxation and breathing techniques as both have a positive impact on IBS. do take care and all the best- yours in fitness- sonali

hello this is jyotsna from hyd.i had undergone c section 14 months back.i have put on lot of weight.i want to confirm with u whether is it dangerous to do vigorous aasanas or exercises after c section???

jyotsna chennagoni

Dear Jyotsna, thank you for writing to me, There are a lot of misconceptions about getting back to pre pregnancy fitness levels post delivery.

Unless you have a medical condition or your Doctor has specifically advised you to not exercise, getting into an exercise programme is safe- also it has been over a year since your C- section.

I would suggest that you start slow, maybe a walking programme, or a yoga class under a trained instructor and gradually build up. Vigorous exercise – if your body is not ready for it, i.e when your fitness levels are low can be harmful, not just post C- section, but for anyone at anytime.

So , do exercise in moderation, eat well and have fun. All the best- yours in fitness- sonali

I am engineer working with fertilizer industry.age 25 years weight 45 kg (only) I am vegetarian and just recently have started gym and under instruction of instructor very slowly have started to work out but my muscles are getting pain too much is there any oil to massage or any cure of it should i continue gym.

Please suggest me exact complete diet plan to follow
My working hours are 8am to 12 am and 1 pm tp 5 pm,and having 12 to 1 lunch hour normally i eat 3-4 chappati ,rice ,daal,and sabji should i add something please suggest me the diat plan.

What to eat at morning before or after gym at evening and at dinner

Regards,
HA Thacker

Hi Mr Thaker, thank you for writing to me, first thing first- let me congratulate you on joining a Gym. I need to know if you are doing cardio as well as weight training or just weight training. As a beginner if you are able to do two sets of a particular exercise and upto 15 repetitions with a particular weight, it means you are on the right track, if you cannot do even 10 repetitions, the weight is too much . soreness of muscles is expected, but can be harmful if you are lifting more than what you are ready for.. icing the sore muscle 3-4 times a day might help.

These are some recommendations, for breakfast you can have any Indian snack- idli, poha, upama, paratha, or a bowl of cereal- corn flakes, wheat flakes , oats with milk. you can consume a seasonal fruit with it. Dried fruit – almonds, raisins, dates can be added to your diet , even plain roasted peanuts.

At lunch consume salad, dahi along with your food pre work out around half an hour before going to the gym please have a fruit or some dates or raisins. have enough water throughout the day, especially so when you are exercising. post workout consume a good meal within 40 minutes , if possible this could be your early dinner. post dinner, before sleeping you can have a glass of milk with 2-3 marie biscuits.increase your intake of milk and milk products, pulses and add some amount of soyabean to your diet.
good luck, yours in fitness- sonali

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