Ask
any new mother, and they’ll tell you: getting into shape after giving
birth is not easy. However, research shows that beginning a regular
workout program soon after having brings countless benefits to a new
mom’s health, including lessening the risk of postpartum depression.
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Of
course, not all pregnancies are the same and every delivery is
different. You’ll need to give your body standard time to recover from
child birth, which is at least six weeks, and more if you’ve had
complications or surgery. Always seek your doctor’s advice before
starting your exercise program after giving birth. If you experience
headaches, extreme soreness, heavy bleeding, and any other unusual
post-partum symptoms, stop what you’re doing immediately and consult
your physician.
Getting back into your exercise routine can be
intimidating for new mothers, so remember to take a progressive, gentle
approach to lessen the risk of quick regression and risk for injury.
Slowly get moving and listen to your body.
Without further adieu, here are some tips to get back into a health and fitness routine after giving birth.
Start Slow
A
lot of new moms are either overwhelmed or sleep-deprived to think about
how they’ll execute a workout. Most women’s bodies are not yet ready to
get back into a fitness routine until they reach the sixth week
postpartum, and it may take longer if they’ve undergone surgery or a
Cesarean section. However, if you feel like moving, you should start
with light exercises to gently pump up your system.
“The worst
thing a woman can do is try too hard to do too much too soon — if you
do, you’re likely to find yourself exhausted and discouraged and less
likely to continue, and you’ll wind up carrying that baby weight a lot
longer, ” says fitness trainer Sue Fleming, creator of the Buff line of workout DVDs including Buff New Moms.
[post_ads]During
the first six weeks, rigorous exercise is not recommended, however you
shouldn’t be totally sedentary, either. Although exercise may feel like
the last thing you want to do as a new mother, it does have benefits.
Gentle lower belly exercises and pelvic floor exercises
are all it takes to help your body recover at this stage. Make sure to
do gentle upper-and-lower-back stretches as well (you’d be surprised at
how carrying a baby around takes a toll on your muscles). As soon as you
feel up for it, try getting out of the house and walking around with
your baby, either pushing him in a stroller or strapped on as a
marsupial. Enjoy a 10 to 20 minute walk, and don’t forget to bring water
and snacks with you.
Do It For The Right Reasons
Elizabeth
Cutler, co-founder of SoulCycle, says she’s inspired by moms who
transform their figures after baby — and she would know. She was
inspired to open the popular cycling studio chain in 2006, when she was
trying to shed 45 pounds of baby weight.
“What
happens is that once you’re a parent, you have to focus on your
priorities,” Cutler says. “You have to be able to deliver your best,
stay healthy and strong for your kids. There’s no question that as we
age and have children, our bodies change. You have to find your core
again, your strength after a baby. At first I struggled to hold a
10-pound baby.”
Cutler recommends that moms re-think what it means to have a “better body,” especially now that you’ve got a little one in tow.
“It
doesn’t have to be a skinnier body, just a healthy, stronger body,” she
says. “Fitness is such a key part of my life, post-children, and I see
that in so many of my friends. You want to get your body back, your
strength, maintain your energy and those endorphins.”
[post_ads_2]About Breastfeeding
Breastfeeding
can help women shed weight and burn calories effortless after birth
— up to 700 calories each day — which is why you’ll need to consume more
calories to make up for the deficit if you choose to breastfeed your
baby.
“You should be eating at least 1,800-2,000 calories a day
while breastfeeding, and if you eat less you will not only be
shortchanging yourself, you’ll be shortchanging your baby. You can’t
produce quality milk if you are not eating enough,” says nutritionist
Elizabeth Somer, RD, author of Nutrition for a Healthy Pregnancy.
For this reason, Riley advises patients to not even think
about dieting until after the first six-week visit. “If you can lose a
couple of pounds before then, that’s OK, but you really don’t want to
cut your food intake dramatically during these early weeks. You need the
energy, and you need the calories for breastfeeding,” she says.
The
good news is many women increase the calories they consume, while
losing weight safely and quickly as they breastfeed. Keep in mind
however, that as you discontinue breastfeeding, you’ll need to cut down
your calories.
[post_ads_2]A Clean Diet For You And Your Baby
If
you hadn’t done so during your pregnancy (and fair enough: cravings are
cravings!) you’ll want to focus on ditching processed, sugary junk
foods that do nothing for your health — this means sodas, sweets, chips
and any other frozen or pre-packaged snacks that are filled with added
sugar, chemicals or unpronounceable ingredients. Remember that if you’re
breastfeeding, what you’re feeding yourself is also feeding your baby.
Focus on clean eating —
fresh fruits and veggies, lean protein sources, legumes, whole grains,
healthy fats (like olive oil, avocado, nuts and seeds) and organic dairy
products to fuel your body and give your baby the nutrition he or she
really needs.
Keep It Simple
There’s
a reason why family and friends bring pre-made casseroles for new moms
to put in their freezers; they’re easy to heat up, and provide easy
nutrition for a busy mother.
Thankfully, there’s many ways to eat
healthy as a new mom without spending hours in the kitchen meal-prepping
like Julia Child. Focus on easy, clean meals and make plenty of
leftovers that can be heated up in a pinch. Stir fries, slow cooker recipes and easy-to-make dinner salads are just a few tried and true ideas.
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For a healthy and delicious snacks, try some of these super-easy options:
- Egg sandwich made with whole-wheat bread
- Oatmeal with berries and nuts
- Carrots, celery, and peppers with hummus
- Omelettes or poached eggs
- Banana or apple with all-natural nut butter
- Fruit shakes or smoothies
Bond With Other New Moms
A
major issue when it comes to working out after giving birth is a lack
of energy and motivation. Many new mothers feel that they do not have
enough in the tank to get through the day, let alone to work out
regularly. For these mothers, it may be helpful to enlist the help of
other new moms who are in a similar situation. Some new moms create
running and workout groups, or buddy up to attend weekly yoga classes
together. If child care is an issue (as it is for most new mothers), you
can try hosting your very own mini-workout sessions for new moms, and
encourage mothers to bring their babies with them.
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Find A Workout That Works For You
Whether
you’re a running fanatic, a yogi, a Zumba enthusiast or a fan of
strength-training, the kinds of workouts you do as a new mom are
entirely up to you and your particular goals. The main priority should
simply be to get moving; as you get more energy, you may feel up to
doing more and diversifying your workouts. For some women, enlisting the
help of a personal trainer after baby can do wonders for their
motivation and self-confidence. Eventually, you’ll get to a place where
you’re incorporating cardio, building strength and improving your
flexibility in your workouts.
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Focus On Sleep
Research
shows that sleep and weight loss are intrinsically linked, with those
who are continually sleep deprived at a higher risk of gaining
weight. Chronically sleep-deprived individuals make up for a lack of
energy with sugary foods and excess calories, A disturbed sleep pattern
can disrupt your metabolism. Of course, getting enough sleep with a
newborn at home is easier said than done, but the takeaway here is to
get it where you can. Prioritize your sleep as much as possible and reap
the benefits.
Conclusion
Now that you’ve welcomed your
little bundle of joy, it’s time to get back into a fitness routine. Take
things slow, be gentle on yourself, and focus on easy, simple changes.
Prioritize your health for sake of your baby as well, so you can be the
happiest, healthiest mother you can be.
Courtesy Fitness Republic
Courtesy Fitness Republic
