3 TIPS FOR RETURNING TO EXERCISE
My three top tips for new mums planning to return to exercise
The time has come, you’ve had your baby and now planning to return to exercise. You might be thinking where do I even start? What exercises will be best? I just can’t wait to lose this baby weight and be back in the gym. Postnatal fitness isn’t as straightforward as prenatal fitness. Yes, you’re not carrying a baby but your body has been busy developing your little one for 9 months and that’s bound to leave you with some changes. Some women may find they can fall straight back into fitness but before you tie up your trainers please take into account what I say below.
Visit a women’s health physiotherapist
This is my number one piece of advice for all new mums. After your postnatal check up and your GP has given you the thumbs up to return to exercise, book in to see a women’s health physiotherapist. Pregnancy comes with a whole host of changes to your body and some you won’t know the extent of. I say wait until your postnatal check up as you’ll give your body an initial healing period and it is about 6-8 weeks for most abdominal separations to come back together.
The physiotherapist will examine you fully, doing an external and internal examination of your core, your pelvic floor, posture and perform various tests to give you an idea of where you are. She will be able to advise you what exercises will be safe and what you’ll need to avoid. If your separation is still there they will be able to advise you on abdominal rehab for this. If you’re wanting to return to your Saturday HITT classes with the girls, running, and group combat activities then you need to make sure your body is ready for it. Abdominal separation if left untreated can lead to things like back pain and pelvic pain later down the line, I’ll always say fix yourself before you wreck yourself.
don’t put too much pressure on yourself to lose weight
This can be one of the many pressures new mums face. Previously you may have set yourself a weight loss goal before going on holiday or fitting into a fancy birthday dress. Now is not the time to be restricting calories and over exercising, your body has just been working very hard for 9 months and it needs time to heal. Especially in the first couple of months post delivery, fuel your body with nutrient dense foods and help to replace any lost micronutrients. (Breastfeeding mums - cutting your calories too much can affect your milk supply and remember everything which you eat and drink can be passed to your baby through breast milk, so the more nutritious and wholesome your diet the better). When you do start exercising again don’t just see it as a way to lose weight, instead see it as a way to get strong and fit. As a new mum you’re going to need that extra strength and a boost to your fitness levels! You'll be carrying your baby, lifting car seats and on the move quite a bit so an increased strength and fitness will come in handy.
So you’re ready to look after your physical health but make sure your mental health doesn’t take a back seat.
Pregnancy and post pregnancy comes with a whirlwind of different emotions and most likely you might suffer with ‘the baby blues’. Blame your hormones for all of the differing emotions you might be experiencing.
As a new mum it can be quite lonely, it’s good to try and build yourself a support group and keep sociable to help look after your mental health. You could meet other mums by joining mums and tots classes for instance or postnatal exercise classes. Physical activity can help release neurotransmitters such as serotonin, dopamine and norepinephrine. These hormones act as mood boosters and can combat some of the symptoms of the baby blues.
On a final note think of your return to exercise as a way to help you deal with all the things that motherhood brings in the near and far future, both physically and mentally.
Claudia x
