Having a baby, whether it’s your first, second, third, or even tenth is a magical yet potentially overwhelming experience. Not only is there a new tiny human to care for, but the diverse changes to your own body can leave you wondering how you’ll ever find the time to balance self-care with meeting the demands of parenthood.
Read on to discover five simple post-pregnancy workout tips that will easily fit into your new way of life – and help support your body and mind during the post-partum period.
1. Make Time for Your Pelvic Floor
The physical demands of pregnancy and childbirth cannot be underestimated. While the entire body (and mind) is affected to some degree, the pelvic floor muscles experience significant strain. By prioritizing pelvic floor exercises in your post-pregnancy workout, you can promote recovery and prevent further issues. These include urinary incontinence as well as pelvic organ prolapse.
Kegel exercises are highly effective for strengthening the pelvic floor. What’s more, they can be done anywhere. They’re quick to perform but making time for just a few sets every day can reap many benefits. Consider incorporating a pelvic floor trainer to enhance your workouts. They motivate by delivering biofeedback and ensuring you’re targeting the right muscles. Many also come with an app that allows you to visualize your progress, making your postpartum journey more manageable and effective.
2. Ease into Your Cardio Routine
They say it takes nine months to grow a baby and another nine to recover! While you may be impatient to head straight back to the gym or put on your running shoes and smash out a 5K, in the long run, it’s better to build things up slowly. Begin with low-impact activities like walking or swimming, and gradually increase the intensity as your stamina improves.
It’s not just about stamina, though; during pregnancy, the body undergoes significant changes, including changes in ligament structure. This plays a crucial role in supporting the joints. As the body prepares for childbirth, hormonal fluctuations – particularly increased levels of Relaxin – contribute to ligament laxity. While this flexibility is essential for facilitating delivery, it can also impact your postpartum exercise approach. Low-impact exercises help avoid overstretching or straining ligaments as well as gradually build up your stamina.
A word of caution: If you experienced significant blood loss during childbirth and could be anemic, it’s even more important to rest than leap headfirst into a demanding cardio regime, so above all, listen to your body and talk to your healthcare provider if you’re unsure.
3. Prioritize Rest and Recovery
As well as a baby, the postpartum period brings with it a rollercoaster of emotions, as mothers are thrust into the joys and challenges of parenthood. Adequate rest is integral to emotional well-being, providing the mental resilience needed to handle the stresses that come with caring for a newborn. While a desire to return to working out is perfectly understandable, it’s also crucial to prioritize self-care through rest. This impacts greatly on mindset and overall emotional balance – vital resources for navigating those early sleep-deprived days!
For those who underwent a cesarean section, the importance of rest and recovery is even more pronounced. Resting allows the C-section incision site to recover, reducing the risk of complications and ensuring a smoother recovery process.
4. Look Out for Local Post-Natal Yoga Classes
Both yoga and Pilates are especially effective ways to gently introduce post-pregnancy exercise. Many post-natal classes can be attended with your baby, so childcare isn’t an issue. These classes also provide an opportunity to meet other parents with babies of a similar age, creating a nurturing space not only for your body but also for your social well-being.
5. Don’t forget strength training
Rebuilding muscle strength lost during pregnancy is crucial for overall fitness. Start by working on squats and lunges for a few minutes. When you feel confident, try adding some resistance using light weights or resistance bands. Focusing on major muscle groups, including your core, back, and legs, will improve your posture and support your daily life as a new parent.
The start of your post-pregnancy workout journey is an exciting time. It marks the beginning of a path to renewed strength and well-being. Follow our tips and celebrate the small wins; after all, your pregnancy, delivery, and postpartum journey is unique to you and your new precious baby!
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