Postnatal Health & Fitness
Justine answers some very common questions from new mothers:
1. How early can I get back into my exercise routine after giving birth?
All postnatal Mums should have a 6 week checkup with their Midwife, GP or Obstetrician before embarking on any exercise program. Prior to the 6 week clearance, and depending on Mums birth type (e.g. vaginal birth vs Caesarean birth) and energy levels then you could begin gentle exercise such as walking should you feel ready.
2. What are some of the best exercises for new mums to do?
If you are new to exercise then start out light with low impact cardio workouts to burn calories and increase fitness such as walking. Also exercise with your baby. This will eliminate the need to get a babysitter and it will also give you comfort knowing your baby is close by. Along with cardio exercise you can also incorporate resistance exercises for toning. Consult a Personal Trainer when you are ready to take your fitness to the next level.
3. How often and for how long should I exercise?
This really depends on your level of fitness. If you are beginner then aim for 30 minutes of gentle exercise such as walking 5 days per week. For those that are ready to step up their fitness then aim for 45-60 minutes of higher intensity training 3 times per week. This can increase as your fitness increases. Remember though to always exercise only after you receive clearance from your medical practitioner.
4. Should I be getting professional help when embarking on a training program?
Everyone can do gentle exercise on their own however if a Mother is ready to take her fitness to the next level it is imperative to consult a Personal Trainer who is fully cognizant of women's health. Seek a Personal Trainer who specialises in antenatal and postnatal fitness because this is a specialised area and mothers deserve specialized and evidence based advice and care.
5. Is there anything I can do to shape up at home?
YES - there are many exercises we can perform at home. Body weight resistance exercises such as push ups, tricep dips, squats and lunges require no equipment at all! Buying a simple resistance band from department or sporting stores can be enough for simple toning exercises that sculpt the body such as bicep curls and upright rows. There are also many exercises DVDs on the market so you can exercise in the comfort of your own lounge room.
6. Do you have any tips for new mothers in regards to physical activity?
- Be kind to yourself and take the 6 weeks postnatally to adjust to your new role and schedule. Don't rush this precious time. Bond with your baby and not with your gym equipment.
- Invest in "me" time. Give yourself at least an hour or two a week away from the demands at home to recharge your batteries. Exercise is a brilliant way to recharge. This will then make you feel like a better Mum, Partner, Lover, Friend and most importantly, You.
- Treat yourself to a Personal Trainer who can help you achieve your goals.
7. Is there anything I should be mindful of body-wise when returning to fitness after giving birth?
Yes there are definitely a few factors to consider when returning to fitness.
Exercising tired: As a new mum you can sometimes run on empty and at times exercise when you are already fatigued. Concentrate then on conducting any exercise with good technique to avoid injury.
Pelvic floor: Special exercises should be conducted to strengthen these muscles which have been weakened by pregnancy and possible the birth. Seek advice on how to perform them correctly.
Abdominal work: Abdominal muscles are stretched during pregnancy. Some women experience a separation in the wall called diastasis. Avoid regular sit up exercises and focus more on transverse abdominal and core exercises.
Other: Allow yourself time to get back to your pre-pregnancy state. Be kind to yourself and seek advice to make this journey easier.