Giving birth is a physically demanding thing for any woman, despite their level of fitness. Once they have settled into life as a mother, many woman wonder if they will ever be able to exercise again. Starting a fitness program doesn't have to be overwhelming, as long as some simple rules are followed. Like anything there are DO's and DONT's when it comes to a fitness program following childbirth.
ALWAYS
- Check with your doctor that it is OK to start exercising again. Your body has been through major upheaval to deliver your baby and you may need extra time to recover.
- Set some goals otherwise you have nothing to aim towards. Make sure they are realistic. You may have to extend your time limits for things.
- Eat a well-balanced diet - consult a dietician if you need help. 70% of weight loss is nutrition, but many people have no idea what a good diet looks like. Ask if you need to otherwise a poor diet may counter balance the effects of your training.
- Drink heaps of water. Dehydration is your worst enemy. 70% of your brain is water, so to prevent adding to the tiredness and headaches you may already be getting due to sleepless nights, drink up.
- Stretch before and after exercise. Flexibility is very important. Attend some yoga or Pilates classes to help strengthen muscles and improve posture.
- Manage your body. Too much too soon will cause injury and lack of motivation.
- Take your friends or better still - other new mums. You can keep each other going when it gets tough.
- Rest - the best form of recovery. Without rest and repair, you won't progress at all.
- Involve your baby if you can. Prams have wheels so they can come with you on a walk or light jog.
NEVER
- Try to do too much early on. Your body is just not ready for it.
- Skip meals. The best way to fuel your body is with a healthy diet.
- Forget that being a mum is the most important thing right now. Progress on your fitness may be slower than usual, but that is normal.
- Stop if you don't think it is working. Change the program or talk to someone. Giving up will get you nowhere.
Initially you may be disappointed with the slow progress of your fitness following childbirth, but you must remember that priorities have changed. If you follow the DO's and DONT's, in conjunction with seeking some help in certain areas, you will reach your fitness goals over time. When something isn't working change it and keep an open mind about new things. Good luck!
ALWAYS
- Check with your doctor that it is OK to start exercising again. Your body has been through major upheaval to deliver your baby and you may need extra time to recover.
- Set some goals otherwise you have nothing to aim towards. Make sure they are realistic. You may have to extend your time limits for things.
- Eat a well-balanced diet - consult a dietician if you need help. 70% of weight loss is nutrition, but many people have no idea what a good diet looks like. Ask if you need to otherwise a poor diet may counter balance the effects of your training.
- Drink heaps of water. Dehydration is your worst enemy. 70% of your brain is water, so to prevent adding to the tiredness and headaches you may already be getting due to sleepless nights, drink up.
- Stretch before and after exercise. Flexibility is very important. Attend some yoga or Pilates classes to help strengthen muscles and improve posture.
- Manage your body. Too much too soon will cause injury and lack of motivation.
- Take your friends or better still - other new mums. You can keep each other going when it gets tough.
- Rest - the best form of recovery. Without rest and repair, you won't progress at all.
- Involve your baby if you can. Prams have wheels so they can come with you on a walk or light jog.
NEVER
- Try to do too much early on. Your body is just not ready for it.
- Skip meals. The best way to fuel your body is with a healthy diet.
- Forget that being a mum is the most important thing right now. Progress on your fitness may be slower than usual, but that is normal.
- Stop if you don't think it is working. Change the program or talk to someone. Giving up will get you nowhere.
Initially you may be disappointed with the slow progress of your fitness following childbirth, but you must remember that priorities have changed. If you follow the DO's and DONT's, in conjunction with seeking some help in certain areas, you will reach your fitness goals over time. When something isn't working change it and keep an open mind about new things. Good luck!
Reference:Belinda Stewart .
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