These tips will help you safely return to your pre-baby workout habits.
The birth of a baby is a momentous occasion in any household. As a mum, all your attention and energy go into looking after this tiny human especially
in those first few months. Although exercise may seem like the last thing you could find time for, it can improve your physical and mental wellbeing.
Some good excuses to exercise post baby include:
- Help restore muscle strength and firm up your body
- Make you less tired because it raises your energy level and improves your sense of wellbeing
- Promote weight loss
- Improve your cardiovascular fitness and restore muscle strength
- Condition your abdominal muscles
- Improve your mood, relieve stress and help prevent postpartum depression.
Before starting any fitness routine, it’s important to talk to your doctor and ensure you are ready and realistic about what your body is able to do.
It took around 40 weeks to grow a special human, and it can take nearly as long to fully return to your pre-pregnancy physical self.
Starting Back Slowly. As a general rule, women should wait around 6 weeks before performing any strenuous exercise. If you push yourself
too hard in the beginning, then you can actually be setting yourself back from real recovery. That of course does not mean you need to be avoid
movement altogether. A slow treadmill walk can be considered a good
What the pelvic floor. If your pelvic floor is weak, putting intra-abdominal pressure (like crunches, pilates or general ab work)
can put too much pressure on the pelvic floor and inhibit healing or even lead to a chance of organ prolapse. One of the first forms of exercise
you can start to incorporate daily can be a restrengthening or even re-familiarizing
yourself with your pelvic floor muscles.
Repairing Diastasis. It is common for women to experience a separation of the abdominal muscles, specifically the rectus abdominals
— aka the six-pack muscles. Your care provider can check this for you when you return for your six week check up. If it is severe enough,
you may need to work with a physical therapist to help draw the muscles back together. So, when easing back to an abdominal workout, be mindful
not to overdo it.
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