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Postpartum Workouts

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Exercise in general can be a daunting concept.  First there’s the stretchy fabric clinging to your body highlighting all your curves, then the bright lights and mirrors of the gym to emphasize your every move, and of course, the sweat.  It’s not surprising that after having a baby the task becomes even more impossible.  Not only do new moms have to account for the sweat factor, but they have to attempt to battle this alien life form that has taken over their body, called ‘postpartum.’

Attempting your first workout postpartum is a brave, but necessary task.  Take into consideration the type of labour you’ve had (C-section, vaginal birth), your recovery, your sleep deprivation and where to put your ‘bundle’ are all vital in your decision making process. To avoid ‘avoiding,’ a new mom needs new tools in her ‘diaper bag of tricks’ to help her feel safe and semi-confident as she embarks on her journey to physical wellness.  Here are a few:

Bene‘Fits’: The benefits of exercise postpartum not only include shedding that baby belly, but can also include improving your overall health and mental wellness.  Specific benefits are: increased energy, increased bone density, decreased stress and reduced risk of postpartum depression and anxiety.

Know the Rules: Waiting four to six weeks postpartum before beginning a workout regime is the general rule.  Walking and other basic strength exercises or gentle yoga are encouraged from two weeks on for women who were fit prenatally and had uncomplicated births.

Timing is Everything: Take into account what your body has undergone physiologically.  You need time to recover and heal properly before diving into your pre-baby workouts.  Your hormones, like relaxin, which relaxed your joints and muscles during pregnancy, enabling your hips to open for birth, are still pumping through your body.  Also, during pregnancy, your blood volume increased by 50 percent, which means as your heart rate increases now, you may become light headed.  Take it slow.

Belly Be-Gone: Although the first thing we want to do is start crunching our way back to thin, it’s not the most effective way to shed the pounds.  While strengthening your core and lower back are very important in postpartum recovery, building larger muscle groups will burn fat faster and increase your strength and energy for your new family.  Try squats, lunges, warrior pose, and bridge pose (1/2 wheel pose) to get those muscles burning. 

Be Picky: When seeking a postnatal program, look for one that suits your needs.  A place in close proximity to your home, has stroller access, and offers specialized mom and baby classes are necessities.  If you are into yoga, then get your ‘dogs’ on.  If you know you can’t go it alone, enlist a personal trainer who specializes in pre- and postnatal health and fitness.  Go with a friend or connect with other moms.  Being at home with a newborn is sometimes isolating.  Surrounding yourself with other moms going through similar stages will make you feel more normal and understood.  It’s just as important to exercise your mental health as it is your physical, so have fun with it!

Above all, LISTEN TO YOUR BODY!  Soon that alien in the mirror staring back at you will remind you of someone you once knew.  Only better!!!  


Julie Watson
~is the owner of AfterGlow Health & Fitness, specializing in Pre and Postnatal fitness. With 3 children to keep up with, Julie strives to stay helathy, stong and sane, naturally.
www.afterglowtoronto.com

 


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