Tips For A Safe and Effective Post-Pregnancy Workout.
Mother’s Day is nearly here. And as we celebrate all of the amazing mums out there, it’s worth remembering just what an amazing (and hardcore) journey pregnancy is for your body. Creating new life is no walk in the park. And while having a baby is a wonderful experience, it can also be incredibly tough both emotionally and physically. So, how do you repair, heal, and start to feel strong after your little one has arrived? Slowly, is the shortest answer to that question. You take slow, sensible steps to begin to feel healthy, powerful, and like the awesome woman that you are.
Find useful tips on returning to fitness after welcoming your bundle of amazing, below.
Remember, that every body is different and listening to yours is the smartest thing you can do. The general advice is to hold off exercise until 6 weeks after a vaginal birth and 12 weeks after a caesarean, but the truth is that your experience is unique. You need to avoid most exercise until you have stopped bleeding and seek professional advice if you had any complications or persistent pelvic or back pain. Equally, if you are feeling great after 3 weeks there is no reason to stay confined to the house. Short, gentle walks are the easiest way to work yourself back into fitness.
Walking is Amazing
Many people overlook walking. Or don’t see it as exercise at all. But it’s a great, gentle workout that is the perfect fit for the initial period of recovery after having a baby. (Not to mention, we should all try to fit more walking into our lives, all of the time!) Begin with a slow stroll and gently increase to three to five brisk 30-minute walks a week. Don’t worry about anything too intense at first – just get moving. It creates a great foundation for more complex workouts later on.
Remember Your Kegels
Repairing your pelvic floor isn’t the sexiest of workouts, but it’s an essential one after what your body has gone through. They can also help to reduce weak bladder control after labour – something, I think we can all agree, is a good thing! You simply clench and release (imagine the sensation of holding the flow of urine) 10 times and try to do it three times a day. Do it with a cup of tea. Do it watching TV. But do it – you won’t regret it.
Stretch It Out
As you move into the more active phase of your recovery, stretching and toning workouts like yoga and Pilates are a great way to begin to step up your workouts, while keeping things at your own pace. Go to a local class to get advice from a pro on the best way to tailor routines to your post-partum body.
Baby Comes Too
One of the most difficult things about returning to fitness after pregnancy is the whole new little person who needs you to be around most of the time. The great news is that the number of mum and baby workout classes is growing every day. You can even buy prams specially designed for jogging. Look for mum and baby workouts in your area to ramp up your fitness and connect with like-minded fitness mamas.
I hope you all enjoy a wonderful Mother’s Day weekend and I’ll be back in your inbox next week looking at the benefits of group training. If you can’t wait until then, get in touch to find out more about our amazing group fitness classes. The best 30-minute workout in West Hampstead! I promise. Until next week, stay amazing!