Fitness routines and your health
Many new mums are super eager to get back to their fitness routines and lose that baby weight, but it’s best if you just take things slow. Getting back to the gym depends on your fitness levels before the labour and how your childbirth went. So, here’s a little guide how to ease back into your fitness routine, avoid injuries and stay healthy. Take a look.
Take your time and start slowly with your fitness routines
Most doctors don’t recommend new mums getting back to any sort of physical activity until their bleeding has stopped. If you had your baby through C-section, wait at least six weeks before joining a fitness or yoga class. If you try to push yourself too much, you can actually prolong your recovery and cause complications. But, that doesn’t mean you have to spend those six weeks in bed. A light walk is a great start.
Try different kinds of exercises
If you’re itching to back to your old program and classes, better think twice. Try all different kinds of exercises such as walking, light jogging, yoga, Pilates or swimming. Swimming is a great cardiovascular exercise, especially good for those mothers suffering from pelvic floor issues. Swimming is also super gentle on the joints and pelvic floor, but will also strengthen your core and back muscles. Even if Kegels are not real exercises, you can do them every time you visit the bathroom to additionally strengthen your pelvic floor. Also, give your local yoga studio a shot, and they will give you some great exercises which will give you a nice stretch, relieve stress and nicely ease you into your fitness routine.
Once they go back to their fitness routines, many new mothers forget about the importance of proper hydration, especially during the breastfeeding period. No matter what you do or where you’re going, make sure to put a water bottle in your bag so you can stay properly hydrated.
Take care of your joints
Not many people know, but during pregnancy, the body creates Relaxin, a hormone that softens the joints and ligaments. Relaxin can stay in the body of almost SIX MONTHS after the childbirth and can lead to unstable joints and a loose pelvis. So, best choose activities that don’t require any sudden movements and jerks. Also, once you fully go back to your workouts, make sure to still pay extra attention to your joints, so get some appropriate workout clothes and shoes. Your shoes should provide ample ankle support and have soft soles for running, but if your regular routine involves pumping iron, get some high-quality bodybuilding shoes that will provide a stable and flat surface perfect for lifting.
Most of the postnatal exercise classes have a few minutes reserved for relaxation. Even though you can get some rest while your baby is sleeping, most of the mothers choose that time to finish house chores or work out, so they end up very tired at the end of the day. That’s why you need to include a few moments into your routine to just relax and replenish your energy. Once you’re feeling well-rested and restored, you will be fully ready to take care of your little one.
So, the best advice you can take is to take things slow. Your body needs time to recover from pregnancy and birth, so give it plenty of time to get back in shape. Also, don’t despair if your weight doesn’t start coming off immediately. Before you know it, your body will come back to its prenatal state, so stay stress-free and enjoy this beautiful time with your baby.