Why exercise is important after your baby
About the author
Tracey Mallett is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of the forthcoming book "Sexy in 6: Sculpt your body with the 6 minute quick blast workout."
Tracey is the creator and star of the "3-in-1 Pregnancy System," for pre- and post-natal mothers. Her newest videos are "Renew You" and "Super Body BootCamp". A proud mother of two, Tracey, now lives in Los Angeles.
www.TraceyMallett.com
Post-natal exercise offers a whole range of benefits for new mums. However, it’s important to remember that you should always consult with your doctor before starting up an exercise program. What kind of delivery you had will determine how quickly you can get back to your exercise plan. It’s generally advised that you wait until your 6 week post-natal check up.
Abdominal separation
Caution is required before jumping back into an exercise program, especially with your abdominals. During pregnancy, your abdominals will separate from the added pressure of the baby. This is called diastasis recti. It’s important that you minimize the separation, allowing the abs to function properly, and also before doing any strenuous abdominal work. Simply perform the following test to gauge your separation:
Lie on your back with your knees bent and your fingers placed above your belly button. Now, lift your head, neck and shoulders off the floor and you will feel if you have a gap in between your abs. If you do feel a gap, measure the size of the separation using your fingers. If the gap is 2 fingers wide or above, I recommend you do the following exercise every day before doing any other abdominal exercises. This will train the abdominals back together again, creating a stronger, stable spine.
Towel abs exercise
Lay on your back with your knees bent and heels inline with the sitting bones (the bony parts you feel under you when you sit). Wrap a towel around your midsection and cross the towel over the abs (holding at each end). Lift your head, neck and shoulders off the floor, exhale and draw your abdominals in towards the spine and pull the towel tight. This will pull the abs together, retraining them into their correct position. Repeat this 10 times each day and keep monitoring the separation.
Benefits of postnatal exercise
Postnatal exercise has the following benefits:- Helps to reduce postnatal depression.
- Quicker recovery of your pre-pregnancy body.
- Increases energy (which is much needed at this time).
- Releases stress, and gives you some time to focus on yourself.
Be Patient with Your Post-Pregnancy Body
After childbirth I was amazed at how my once-tight tummy looked like a deflated balloon. Don't panic, this is normal. Over the next few weeks your uterus will naturally contract back to its pre-pregnancy shape. Breastfeeding will expedite this process, causing the contractions to be stronger and more frequent. However, I must stress that this alone is not enough to get your pre-pregnancy body back. Post-natal exercise will speed up the recovery process and build the valuable strength that your body needs to keep up with the hectic schedule of caring for your newborn. Be patient with yourself. It may take a few months or possibly longer, depending on how much time you can dedicate to working out.
Tips to find time to exercise
- Buy a daily planner and loosely plan your workouts around your baby’s schedule. For example, in the morning after the first feed, go for a nice walk with the baby in the stroller. (Start with a flat terrain and then progress to different elevations). When the baby goes down for its next nap, you have can take 15 minutes to do some core conditioning exercises. Yes, it does require willpower but when you start seeing results this will keep you inspired to do more.
- Join a "Mums and Bubs" or "Mommy and Me" exercise class. Check out your local hospital or pediatrician to find classes. These are a great way to bond with your newborn and fit in some much needed exercise time for you. A win-win situation for both parties!
- Create a library of exercise videos of different lengths, so you can squeeze one in when you find unexpected time.
- Perform exercises while you're doing daily activities. Pelvic floor exercises (Kegel exercises) can be carried out anywhere and are very valuable for achieving a strong, stable pelvic area. The pelvic floor is often lax after pregnancy, and weakness in this area can cause incontinence problems.
Exercise safety tips
- Invest in a good supportive bra. If you're breastfeeding, your breasts will be larger than normal from the milk production, and will need a lot of extra support.
- Be careful of high-impact sports due to lax pelvic ligaments and joints remaining after pregnancy. This is why core (abdominal) work is key after pregnancy to prevent lower back and joint injuries.
- Make sure you drink lots of water to replenish yourself - especially when breastfeeding.
- Listen to your body. If you're feeling tired, go easy on yourself. Try not to push yourself until you feel ready.
- If you start to feel light headed and nauseous, or notice a change in the colour of your vaginal discharge, consult with your doctor. You may be exercising too strenuously.
I recommend Pilates for core conditioning and weight training and cardio for weight loss. Try to fit 2-3 sessions a week of cardio activity (walking, running and hiking) for 30-45 minutes and general body conditioning at least 3 times a week.
Enjoy this amazing time with your baby. You have created the miracle of life. A little extra weight is a small price to pay for a bundle of joy. Be patient and your body will be back to normal in no time.
