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6 Postpartum Fitness Hacks for New Mums

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Postpartum exercise might feel challenging as your body is healing and your newborn needs you. Engaging in regular physical activity offers numerous health benefits such as weight loss, increased energy levels and stronger abdominal muscles.

The recommended timeframe for reintroducing exercise after childbirth is different for everyone. It depends on blood loss, perineal trauma and complications resulting from pregnancy.

This guide provides a structured approach to getting back into fitness safely and effectively:

Start slow

You should start small and gradually increase intensity as you get stronger. You should also avoid activities that put a lot of stress on your abdominal muscles and hip joints. Aim for at least 150 minutes of moderate-intensity exercise per week. Strength training, including yoga or pilates, helps rebuild core strength and improve posture.

Prioritise pelvic floor health

Kegel exercises are important for postpartum recovery. These simple pelvic floor contractions strengthen the muscles that support your bladder and uterus thus aiding in healing and preventing incontinence. Low-impact exercises like walking and swimming can be gentle on your joints and pelvic floor.

Strength training

Don’t underestimate the power of bodyweight exercises. Squats, lunges and sit-ups all help rebuild strength and improve core stability which is essential for carrying your baby and navigating daily tasks. As you progress, consider incorporating light weights or resistance bands for an extra challenge.

Utilise micro-workouts

Incorporating short bursts of exercise into your day can be highly effective. Aim for 5-10 minute sessions of focused activity. These can include brisk walks, body-weight exercises such as lunges or simple yoga stretches. These short intervals are easier to fit into your schedule and can still provide significant benefits.

Prioritise rest and nutrition

Balance exercise with adequate rest and proper nutrition. Your body needs time to recover and rebuild strength, so avoid overdoing it. Eating a balanced diet and staying hydrated will support your energy levels and overall well-being.

Embrace flexibility

Your postpartum schedule is unpredictable so be flexible with your exercise routine. Aim for several short sessions rather than one long workout. This approach allows you to stay active even with a busy, fluctuating schedule.

Postpartum exercise isn’t about immediately snapping back to your pre-pregnancy body. It is about promoting physical and mental well-being. Here’s what you can expect:

Improved mood and reduced stress

Exercise releases endorphins, natural mood elevators. It can also help combat postpartum depression, helping new mothers feel more emotionally balanced.

Increased energy levels
Regular movement helps new mothers feel more energetic and capable of handling the demands of caring for a newborn.

Physical recovery
Postpartum exercise helps speed up physical recovery by improving circulation, reducing swelling, and strengthening muscles that had weakened during pregnancy.

Always consult your doctor before starting any postnatal exercise. They will advise you on a safe timeline for exercise based on your delivery experience.

Remember, getting back into shape takes time. Focus on how exercise makes you feel – stronger, more energised, and ready to tackle motherhood with confidence. A fit and healthy mom is a happy mom and that not only benefits you, but your precious little one as well.

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Heartbreak as Body of 12-Year-Old Blessed Claire Muthoni Arrives Home from India

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Kenyans are mourning the loss of Blessed Claire Muthoni, a brave 12-year-old girl from Kihuri in Othaya, Nyeri County, who passed away while undergoing specialised cancer treatment in New Delhi. Claire had been fighting stage 4 cancer for over three years.

The aggressive disease took a heavy toll on her young body, eventually leading to the amputation of one of her legs. Despite the pain and the many challenges she faced, Claire remained hopeful and courageous throughout her journey, inspiring many who followed her story.

On January 19, 2026, she travelled to India with her mother in search of advanced treatment aimed at saving her remaining leg and managing the cancer that had spread to her lungs. The journey was filled with hope, supported by Kenyans from all walks of life who contributed towards her treatment and kept her in their prayers.

A brave fight

While in India, Claire underwent several chemotherapy sessions. Unfortunately, her condition worsened after developing complications, leading to her admission to the Intensive Care Unit. She passed away in hospital last week, leaving behind a grieving family and a nation that had stood with her.

On Monday, March 30, 2026, her remains arrived at Jomo Kenyatta International Airport. The atmosphere at the airport was filled with grief as family members, friends and well-wishers gathered to receive her. Her mother returned home alone, carrying a loss no parent should have to endure.

Claire will be laid to rest in her home area of Othaya in the coming days, as her family begins the difficult process of saying their final goodbyes.

Her story touched thousands across the country, many of whom followed her journey through updates and fundraising efforts. She became a symbol of strength and resilience, and her passing has deeply affected those who had hoped to see her recover.

Beyond the grief, her story has once again brought attention to the challenges families face when dealing with childhood cancer in Kenya. The high cost of specialised treatment, limited access to advanced care locally, and the emotional and financial strain on families often force many to seek treatment abroad.

Read our March issue here 

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Cover Story

Heartbreak as Body of 12-Year-Old Blessed Claire Muthoni Arrives Home from India

Published

on

Kenyans are mourning the loss of Blessed Claire Muthoni, a brave 12-year-old girl from Kihuri in Othaya, Nyeri County, who passed away while undergoing specialised cancer treatment in New Delhi. Claire had been fighting stage 4 cancer for over three years.

The aggressive disease took a heavy toll on her young body, eventually leading to the amputation of one of her legs. Despite the pain and the many challenges she faced, Claire remained hopeful and courageous throughout her journey, inspiring many who followed her story.

On January 19, 2026, she travelled to India with her mother in search of advanced treatment aimed at saving her remaining leg and managing the cancer that had spread to her lungs. The journey was filled with hope, supported by Kenyans from all walks of life who contributed towards her treatment and kept her in their prayers.

A brave fight

While in India, Claire underwent several chemotherapy sessions. Unfortunately, her condition worsened after developing complications, leading to her admission to the Intensive Care Unit. She passed away in hospital last week, leaving behind a grieving family and a nation that had stood with her.

On Monday, March 30, 2026, her remains arrived at Jomo Kenyatta International Airport. The atmosphere at the airport was filled with grief as family members, friends and well-wishers gathered to receive her. Her mother returned home alone, carrying a loss no parent should have to endure.

Claire will be laid to rest in her home area of Othaya in the coming days, as her family begins the difficult process of saying their final goodbyes.

Her story touched thousands across the country, many of whom followed her journey through updates and fundraising efforts. She became a symbol of strength and resilience, and her passing has deeply affected those who had hoped to see her recover.

Beyond the grief, her story has once again brought attention to the challenges families face when dealing with childhood cancer in Kenya. The high cost of specialised treatment, limited access to advanced care locally, and the emotional and financial strain on families often force many to seek treatment abroad.

Read our March issue here 

Continue Reading

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Shock as Section of Gikomba Shoe Market Demolished Overnight

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Traders at Nairobi’s bustling Gikomba Market are counting heavy losses after a section of the popular shoe market (mitumba shoe section) was demolished overnight by Nairobi City County enforcement teams. The operation took place in the early hours of Tuesday morning.

Videos and photos circulating on social media show destroyed merchandise and devastated traders who arrived at the market this morning to find their businesses in ruins. According to reports, the county government carried out the demolition after an eviction notice lapsed. This happened even though the High Court (Environment and Land Court) had earlier issued and extended conservatory orders in March 2026, halting mass demolitions and evictions at Gikomba and surrounding areas along the Nairobi River.

Repeated demolitions

Demolitions at Gikomba are not new. As far back as 1977, the original market was brought down by the government to pave the way for light industries. In recent years, attention has shifted to the riparian land along the Nairobi River, with authorities proposing to expand the buffer zone from 30 metres to 50 metres in a bid to control flooding.

Many traders have raised concerns over what they describe as poor consultation, shifting relocation plans and the lack of a clear and secure alternative site. There are also growing fears that the process could open the door to land grabbing and cartel involvement.

Impact

For most traders at Gikomba, the market is more than just a place of business. It is their only source of livelihood. Repeated fires and demolitions have created a cycle of uncertainty, financial strain and constant rebuilding. Many small business owners say they struggle to recover after each loss, only to face another setback months later.

Calls for improved fire safety measures, fair relocation plans and meaningful engagement with authorities continue to grow louder. Without long term and sustainable solutions, Gikomba traders will continue to bear the high cost of operating in one of Nairobi’s busiest yet most vulnerable markets.

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