Why Exercise is Important after Baby

Post natal exercise offers a whole range of benefits for the mother. However it’s important to remember that you should always consult with your doctor before starting back to an exercise program. Depending on what kind of delivery you had will determine how quick you can resume back to your exercise plan. It’s generally advised that you wait until your 6 week post-natal check up.

Caution is required before jumping back in to an exercise program especially with your abdominals. Through 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 gage your separation.

Lying 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 feel if you have a gap in between your abs. If you do feel a gap measure by fingers the size of the separation, 1 finger and above I recommend you do the following exercise everyday before doing any other abdominal exercises. This will train the abdominals back together again creating a stronger stable spine.

Towel Abs Exercise

Lying on your back with your knees bent and heels inline with the sit bones. 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 you abdominals in towards the spine and pull the towel tight. This will pull the abs together retraining them in their correct position. Repeat this for 10 time’s everyday and keep monitoring the separation.

Benefits of postnatal exercise

1. Helps to reduce postnatal depression known as the “baby blues”
   
   
2. Quicker recovery back to your pre-pregnancy body
   
   
3. Increased much needed energy
   
   
4. Stress release (time to focus on your self)
   

Be Patient with Your Post Pregnancy Body

After child birth I was amazed 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. Breast feeding 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 valuable strength your body needs to keep up with the hectic schedule of caring for your new born. 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

1. Buy a daily planner and loosely plan your workouts around your babies schedule. For example in the morning after the first feed go for a nice walk with the baby in the stroller. (Start with a gently flat terrain and then progress to different elevations). Next when the baby goes down for her nap you have can take 15 minutes to do some core conditioning exercises. Yes, it does require will power but when you start seeing results this will keep you inspired to do more.
   
   
2. Join a 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 much needed exercise time for you. A win, win situation for both parties!
   
   
3. Adopt a library of exercise video’s that are different lengths so you’re ready equipped for when you find unexpected time.
   
   
4. Perform exercises while you’re doing daily activities. Pelvic floor exercises can be done anywhere and are very valuable for achieving a strong stable pelvic area which is usually lax due to pregnancy hormones still present (especially if you’re breast feeding).
   

Exercise safety tips

1. Invest in a good support bra. Your breasts are going to larger than normal from the milk production and will need a lot of extra support.
   
   
2. Be careful of high impact sports due to lax pelvic ligaments and joints left over from pregnancy. This is why core (abdominal work is key after pregnancy preventing back and joint injuries)
   
   
3. Make sure you drink lots of water to replenish yourself especially when breastfeeding
   
   
4. Listen to your body. If you’re feeling tired go easy on yourself, try not to push yourself until you feel ready.
   
   
5. If you start to feel light headed and nauseous or a change in color in your vaginal discharge. Consult with your doctor you maybe exercising to strenuously.
   

I recommend Pilates for core conditioning, weight training and cardio for weight loss. Try to fit 2-3 times 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 the miracle of life. A little extra weight is a small price to pay for the buddle of joy. Be patient and your body will be back to normal in no time.

Good Luck!

Until the next time,