New moms often worry about getting their
“pre-baby body” back. There are no sure-fire ways to get back to your
pre-pregnancy fitness level, but there are some strategies that can
help.
Focus on overall health
Pregnancy changes women’s bodies. There’s no
question about that. And though most women can get their bodies back to
the fitness level they were at before pregnancy, making choices that
focus on overall health are most important. To obtain an optimal level
of fitness, you’ll need to care for your mind and your body, inside and
out.
When you’re ready to start getting back into a
healthy routine, think about all aspects of health. Make sure you make
good diet choices, get as much sleep as you can (which we know can be
difficult – especially in the first few weeks), and exercise only as
much as you can comfortably do without bleeding or pain. And make sure
you always check with your doctor to find out if you have movement and
exercise limitations. Doing too much too early can cause serious
problems.
Start slow
The best time to start exercising again will depend on factors like your pre-pregnancy fitness level, whether you had a C-section or a vaginal birth and
how your body is healing. Most health care providers recommend that
women wait until their six week check-up before doing any strenuous
activity, but you may be able to start some forms of exercise sooner.
Waiting is important because it can take time before a woman’s joints,
including her hips and knees, return to normal and intense exercise can
cause injuries.
When you do start exercising, begin with gentle
stretching, slow walking, purposeful abdominal contractions or Kegel
exercises. Listen to your body. If something hurts, don’t do it. And if
you start to have vaginal bleeding, get some rest and wait a day or two
before starting again.
Don’t forget cardio
Workouts that involve some type of cardio can
help you burn calories and get your body back into shape. Once you have
permission from your doctor to exercise, start with a 30-minute walk
every day. If the weather permits, go for a walk outside. Bring your
baby with you if you want to and make it a habit. If you don’t want to
go outside or you can’t get away from the house, try an exercise video.
You may enjoy yoga or Pilates or other types of low-impact aerobics.
Once you’re comfortable with your exercise routine, you may want to up
the pace a little bit and go for more intense workouts. You may also
want to incorporate strength training to help you rebuild muscle and
improve muscle tone. Just make sure your doctor approves all exercise
plans before you begin.
Work your abdominals
Your abdominal muscles have been through a lot
over the past nine months, and it will take time to get them back into
shape. Once your doctor clears you for abdominal exercise, you can start
doing sit-ups, crunches, planks and other exercises that focus on your
abdominal muscles and core strength. Strengthening your core can also
help back pain – now and in the future. If you had a C-section, you will
need to wait at least eight weeks to start abdominal work.
Make your baby part of the routine
If you can find ways to make your baby part of
your fitness routine, you’ll eliminate a common excuse new moms make for
not exercising – the baby took all of my time. Try exercising with a
front pack carrier, a stroller or a bicycle trailer made just for
babies.
Make it social
If you can find time for an exercise class,
consider joining one. Or find a group of new moms to exercise with. You
may be able to find classes that allow you to bring your baby with you,
which can also be great. Getting out and getting physical can have
multiple benefits. You can treat your body to some exercise and treat
yourself to some much deserved you time.
Remember the benefits
Exercise has many benefits. It can help you
regain the muscle tone you lost during pregnancy and lose the extra
weight. It can make you feel good, and may also help you fight off baby
blues and postpartum depression by releasing endorphins that will
naturally make you feel happier. It can reduce stress and help you sleep
better (when you do get a chance to sleep). When you exercise
regularly, you reduce your risk for many diseases, and you strengthen
your muscles and bones, which can keep osteoporosis and other
age-related problems at bay.
Breastfeed for optimal results
Breastfeeding is one of the best ways to burn
calories after pregnancy. As you breastfeed, your body will naturally
burn calories to make more breast milk every time you nurse. And there
is evidence that breastfeeding can help reduce fatty deposits in your
hips better than any type of exercise can.