Postnatal health and fitness
Guide to keeping fit and healthy with baby
Welcoming a new baby into your life is an exciting and transformative experience. As a new parent, it's crucial to prioritize your health and well-being, not only for your own sake but also for the sake of your baby. In this article, we will explore the importance of staying fit and healthy after giving birth, including exercising and adopting healthy eating habits. We'll also address the significance of mental health and provide practical advice to help you navigate this new chapter of your life.
exercising after having a baby
After giving birth, you may find it challenging to muster the energy for physical activity. However, regular exercise offers numerous benefits, such as relaxation, improved fitness, and increased energy levels. Engaging in postnatal exercise can also aid in your recovery after childbirth and reduce the risk of postnatal depression. Let's delve into some key aspects of exercising after having a baby.
when can i start exercising after birth?
If you had a straightforward birth and feel up to it, you can begin gentle exercises immediately. This may include activities like walking, gentle stretches, breathwork and pelvic floor exercises. However, it's advisable to wait until after your 6-week postnatal check before engaging in a comprehensive postpartum exercise program. So as to avoid harm to your body you will need to slowly rebuild your body in a progressive manor through stabilisation and postural correction work, before entering into high-impact exercises such as aerobics or running. If you underwent a caesarean section delivery it’s advisable to wait at least 12 weeks after birth before embarking on an exercise routine. However, if you are still experiencing considerable pain or tenderness in any area, patience is key. So, extend your rest period before you begin. Consult with your midwife, health visitor, or GP for personalized guidance.
Please note: if you had a more complicated delivery or a caesarean section, it's crucial to consult your healthcare provider before starting any strenuous exercise routine.
precautions before exercising
It's important to be mindful of certain factors before resuming your exercise regimen. Your lower back and core abdominal muscles might be weaker than before, and your ligaments and joints may be more supple and flexible. These changes increase the risk of injury if you stretch or twist too much. Additionally, your pre-pregnancy sports bra may no longer provide adequate support, so it's advisable to get measured for a new one that fits correctly. By being aware of these considerations, you can exercise safely and minimise the risk of potential complications.
recognising signs of overexertion
It's crucial to listen to your body when engaging in postnatal exercise. If you notice that your postnatal bleeding (lochia) becomes heavier or changes colour (becoming pink or red) after activity, it may indicate that you are overdoing it. Feeling excessively tired is another sign of overexertion. Remember to pace yourself, prioritize rest, and strike a balance between staying active and allowing your body the time it needs to heal.
exercise ideas for new mums
Here are some exercise suggestions tailored specifically for new mothers:
Postnatal Exercises: These exercises focus on stabilising your joints and strengthening your muscles to help regain your pre-pregnancy shape. You can find numerous postnatal exercise ideas in resources such as “MUMMIES BABY STEPS” & "THE MUMMY FORMULA”. Don't hesitate to ask your midwife or health visitor for guidance.
Postnatal Exercise Classes: Many postnatal exercise classes allow you to bring your baby along. Some even incorporate your baby and their pram or buggy into the workout routine. Ask your health visitor about postnatal exercise classes available in your area. If you choose to join a regular exercise class, ensure that the instructor is aware that you recently had a baby.
Brisk Pram or Buggy Walks: Pushing the pram or buggy briskly is an excellent way to stay active while enjoying quality time with your baby. Remember to maintain proper posture by keeping your back straight. Adjust the handles to the right height for you, ensuring your elbows are bent at right angles. Walking is a fantastic form of exercise, so make an effort to get outside as often as possible.
Energetic Games with Older Children: If you have older children, take advantage of playtime to get moving. Engage in energetic games or participating in physical activities together. Not only will you get exercise, but you'll also create cherished memories with your children.
Incorporate Activity into Your Daily Routine: Look for opportunities to add physical activity to your day. Instead of taking the elevator, opt for the stairs. For short journeys, choose to walk instead of driving. These small adjustments can have a significant impact on your overall fitness level.
Proper Lifting Techniques: When picking things up off the floor, prioritize your safety and well-being. Bend your knees instead of bending at the waist. This technique helps strengthen your thigh muscles while protecting your back from potential injuries. Remember to hold heavy objects close to your body to minimize strain.
Swimming: Swimming is a wonderful exercise that is both beneficial for your body and relaxing for your mind. However, it's essential to wait until seven days after your postnatal bleeding has stopped before entering the pool. If you plan on bringing your baby along, arrange for someone to accompany you so that you can focus on swimming.
Exercise Videos: Utilize the convenience of exercise videos that you can follow from the comfort of your own home. There are numerous online resources offering workout videos tailored to postnatal fitness, such as “MUMMIES BABY STEPS” & "THE MUMMY FORMULA”. You can even invite a friend or involve your children in these at-home exercise sessions.
looking after your mental health
In addition to physical well-being, it's crucial to prioritize your mental health as a new parent. The postpartum period can bring about various emotional challenges, and approximately 1 in 10 women experience postnatal depression within the first year after giving birth. Here are some strategies to support your mental well-being:
Make Time to Rest: Adequate rest is essential for your physical and mental recovery. Don't hesitate to ask for help from friends, family, or your partner in caring for your baby so that you can prioritize self-care.
Avoid Overwhelming Yourself: It's common for new parents to feel the pressure of trying to "do it all." Remember that it's okay to ask for assistance and delegate responsibilities. Embrace the support available to you and avoid shouldering the burden alone.
Engage in Social Activities: Isolation can contribute to feelings of sadness and anxiety. Make an effort to connect with friends, join postnatal groups, or attend community events. Your midwife or health visitor can provide information about available resources in your area.
Openly Communicate: Don't hesitate to share your feelings with trusted individuals. Talking to friends, family members, or healthcare professionals can provide emotional support and perspective.
If you feel overwhelmed, struggle to cope, or suspect you may be experiencing postnatal depression, it's essential to reach out to your midwife, health visitor, or GP. Effective help is available, and seeking support is a sign of strength and self-care.
healthy eating for new parents
Nourishing your body with a healthy diet is crucial for both you and your baby. Aim to consume at least 5 portions of fruits and vegetables each day. If weight loss is a goal, various support options are available, including individual and group programs. Consult your health visitor, midwife, or GP for more information on the resources available in your area. If you decide to join a weight-loss group, ensure that you inform them about your recent childbirth and breastfeeding status to receive appropriate advice.
time-saving food tips for new parents
As a new parent, finding time to prepare meals can be challenging. Here are some time-saving food tips to make eating well more manageable:
Cook in Advance: Prepare larger quantities of meals and freeze the extra portions for future use. This way, you'll have nutritious meals readily available when time is limited.
Tinned and Frozen Produce: Opt for tinned and frozen fruits and vegetables, as they are quick and easy to prepare. They also count towards your daily recommended intake of 5 portions of fruits and vegetables.
Raw Vegetables for Snacking: Keep raw vegetables such as carrots and celery on hand for healthy snacking between meals. They are convenient, nutritious, and help curb hunger.
Steaming for Quick Cooking: Steaming is a healthy and time-efficient cooking method for vegetables and fish. It helps retain their nutrients while ensuring a speedy preparation.
Accept Help: If friends or family offer to prepare a home-cooked meal for you, accept their kind gesture. It provides a break from cooking and allows you to enjoy a nutritious meal without the added effort.
breastfeeding and your diet
If you're breastfeeding and maintaining a healthy weight for your height, you don't need to follow a special diet. It's crucial to eat a balanced and nutritious diet, stay hydrated by drinking plenty of fluids, including water, and prioritize sufficient rest. Your body's natural processes will produce quality breast milk.
For breastfeeding mothers who are overweight, the best approach to weight loss is through a balanced diet and regular moderate exercise. Engaging in activities like a brisk 30-minute walk each day can contribute to gradual and sustainable weight loss without impacting the quantity or quality of breast milk.
If you have specific dietary concerns related to breastfeeding, consult your healthcare provider for personalized guidance. They can provide advice tailored to your individual needs.
As a new parent, prioritizing your physical and mental well-being is crucial. Engaging in regular exercise, adopting healthy eating habits, and seeking support for mental health are essential steps towards maintaining a fit and healthy lifestyle. Remember, every small positive change you make contributes to your overall well-being and sets a positive example for your growing family. Embrace the support available to you and enjoy this special journey of parenthood while taking care of yourself along the way.
*Note: This article is for informational purposes only and should not replace professional medical advice. Consult your healthcare provider for personalized guidance related to exercisesafely rebuild your body postpartum
safely rebuild your body postpartum
our mummies baby steps seven day guide shows you exactly how
are you a new mum?
looking for a complete comprehensive and progressive postnatal online exercise plan…
Images by Drazen Zigic on Freepik