Having a new baby is an exciting, and tiring, experience. You will be giving your baby a lot of time and attention, but don't forget that you need a little time for yourself.
It is important to think about regaining your fitness, which will make you feel better in
yourself, help to get your figure back, and help to prevent future health problems.
Getting back into shape
This requires a combination of:
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healthy eating habits
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exercise
Starting to exercise
Specific exercises should be started immediately. While in hospital you will be invited to attend a post-natal class which is given by a Chartered Physiotherapist.
You will be shown exercises that are safe to do and which are suitable for the first 6 weeks after delivery.
What Sort of Exercises?....
Exercises will be included to:
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strengthen pelvic floor muscles (bladder control)
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correct posture (Important for back care and an easy way to get those muscles working)
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strengthen muscles weakened by pregnancy (especially tummy muscles)
You will also be given back-care advice as looking after a baby can be hard on the back!
Swimming
It is better to wait until your 6-week check-up. This is to avoid the risk of you getting an infection.
Walking
Walking is an excellent form of exercise and can be started immediately. You can gradually walk more briskly as you feel stronger. Remember to walk tall, gently holding in your tummy and pelvic floor muscles.
Too Tired?...
Too tired to exercise?
Looking after a new baby is tiring. However, the early exercises that you will be doing are not too strenuous. Also, exercises such as tummy tightening and the pelvic floor exercises can be done in any position, for example when feeding or playing with your baby. This means that you can do them anywhere, anytime, even while you are doing other activities, which saves time.
Try not to think of your exercise time as an ordeal. Put some music on, get together with other new mothers, go for walks with your baby. Even 5 minutes a day is better than nothing.
When you do get time to rest, make the most of it by practicing the relaxation techniques you learnt in your antenatal classes. Having a new baby is surprisingly stressful, and stress increases tiredness.
Following an exercise programme and therefore improving your fitness level will actually give you more energy and reduce your tiredness, so persevere.
Progressing from the early exercises
After your 6-week check-up if all is well.
If you have had a Caesarean section wait 8 to 10 weeks (you will have been given extra advice while in hospital)
Some Questions...
When Can I Return to My Gym/Exercise Class?
Usually after your 6-week check-up, but it will depend on how easy or difficult your labour was, and how you feel, so listen to your body.
Remember:
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tell your exercise instructor that you have just had a baby.
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start slowly and only gradually increase your intensity of exercise.
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if you are an experienced exerciser, don't expect to start where you left off.
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all bleeding should be gone.
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your joints will still be lax after pregnancy and therefore more easily injured, so take extra care.
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avoid activities that require quick explosive moves for the first few months.
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do not do high impact activities until you have good pelvic floor control.
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exercise little and often for the best and safest results.
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avoid contact sports for the first 3 months.
After 6 weeks you can go swimming. Some pools run aqua-aerobics classes, and there may even be a class specifically for mothers. Remember you don't have to be able to swim to benefit from exercise in water.
Is it Safe to Exercise if I'm Breast-feeding?
Moderate exercise has no adverse effect on milk production or quality of milk.
A few tips to follow are:
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feed your baby before exercising (for comfort)
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wear a good supportive bra or sports bra (feeding bras may not be suitable)
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bring a bottle! Take sips of fluid during your session to avoid dehydration
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avoid strenuous exercise, this could affect taste and the production of breast milk
If you've never considered exercise before, you may find that you have even enjoyed the experience, and will want to continue for pleasure and leisure.
In following a fitness programme you will find that it won't be long before you are feeling and looking like yourself again.
This article appears on MissMolly - The Babysitter Directory of which I am the creator!
(July 2007) (
