POSTNATAL is an often neglected period in a mother’s life, yet it is critical as it helps them with the safe return to an active lifestyle.
Sports physiotherapist and active marathon runner, Ropafadzo Banhwa, says postnatal exercises are also key as they minimise nagging post labour complications.
These include but are not limited to general weakness, back and pelvic pains.
Banhwa shares her remarkable 2023 fitness journey that has seen her shed an effective 12kg. The lady of the road has also competed in gruelling 56km and 90km marathon events across the Limpopo to cap her remarkable fitness journey.
“Starting in January 2023, I was 107kg. I managed to shed off weight and by the time I went for Two Oceans Marathon in April, I was around 102kg and finished the 56km in just under seven hours. At the 90km Comrades Marathon on June 11, I had dropped down to 97kg. I managed to finish Comrades just under 11 hours 52 mins,” Banhwa told NewsDay Sport.
“The trick for me to lose weight this year was portion control and intermittent fasting. These two taught my body to keep my insulin response to food low. Apparently, what makes us gain weight is the insulin response to what we eat, hence we must manage our sugary foods intake. The less sugar, the lesser the insulin high response to food.”
Her fitness routine did not stop there after the dreaded marathon events, but still had more to work on.
“So, after Comrades, I got back to concentrating on weight loss again and now I’m just almost 90kg. I introduced a month of no starch, where I was eating meat and vegetables only and I dropped 5kg,” Banhwa said.
- Banhwa shares gruelling weight loss journey
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“I also joined the gym and have managed to start toning the body and removing any excessive loose skin that might come because of weight loss.
“So, for me to have managed to lose weight when I gave birth, I was 111kg on December 12, 2021, now I’m almost 90kg and my son is turning two years in a few days’ time.”
She added: “My goal is to be able to be 80 to 85kg and compete in the Two Oceans next year in under six hours and Comrades Marathon in under 10 hours 30 minutes. The trick with weight loss is the 3Ds: dedication, determination and discipline. When doing gym exercises, one needs to at least aim for 10 to 30 reps of each exercise three to five times.”
Banhwa was generous to share her exercises that she does to help with trimming her body to reduce excessive loose skin that comes with weight loss and pregnancy. These include running, squats, lunges, burpees, step-ups, mountain and stairs climbing.
