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Postnatal Exercise Advice
DO: Remember it takes 12 months not 12 weeks to get back into shape inside and out. Every woman’s recovery is different. Some of us may not be ready to exercise until six to eight months after birth. It’s never too late to get back in shape!
DON’T: Read those glossy celebrity magazines. It took nine months to make this baby so give yourself time. When you give birth you can lose up to 7.7kg (the baby, placenta, amniotic fluid, blood and other fluids) all in 24hrs! Give yourself a break and try not to put too much pressure on yourself.
DO: Assess your energy levels daily. After six weeks of motherhood your focus should be on having an enjoyable workout that puts you back in tune with your body.
DON’T: Overdo it. If your baby has been up all night and you’ve had no sleep, put your exercise session on hold for that day and have a nap or choose a lighter activity instead, such as a stretch/relaxation session. If you are tired there could be a risk of injury, especially as your joints and ligaments are still softened and stretched from the hormone relaxin. The effects may continue for up to five months after the birth, so be careful when stretching and keep a good posture at all times.
DO: Get your feet properly measured. When pregnant it is not uncommon for the feet to grow, so it could be time to splash out and treat yourself to some new trainers – and Jimmy Choos of course!
DON’T: Make do with your old trainers if they feel too tight to try to save money. You could end up with shin splints or joint injuries. With the effects of relaxin still present ankle stability is a must.
DO: Wear the right clothing. A good sports bra or two is a must. Your breasts will need support during activity and this can help reduce the risks of stretch marks and discomfort. During movement the nipples could produce milk, so get some breast pads and try to breastfeed before exercise. Exercise helps to improve your circulation, benefiting problems such as varicose veins. Wearing tights can give extra support.
DON’T: Be uncomfortable. A badly fitted bra can cause mastitis, which is extremely painful and can give you flu-like symptoms. A bra that fits badly or that does not offer enough support can be responsible for bad upper body posture, even back pain. Get kitted out properly, tighten those straps and defy gravity.
DO: Drink plenty of water. Before, during and after classes especially if you’re breastfeeding.
DON’T: Restrict liquid intake because of the fear of leakage. If you have been experiencing any wetness it is a warning that you must do more pelvic floor exercises.
DON’T: Run & jump! We know you want your body back, but have no time. We know you’ve put the gym membership on hold as you’ve stopped working and that you’re desperate to burn off the baby fat but PLEASE don’t go running round the block! Your ligaments are still softened and stretched from relaxin. This means that the scaffolding that supports your ankles, knees, back and joints could buckle and bow under impact. Your pelvic floor has been affected more by your pregnancy than by the delivery. Again the relaxin is responsible for softening the pelvic floor and this has been weakened by the weight of the baby inside your tummy. Think of your pelvic floor muscles as a trampoline which shock absorbs every time you cough, sneeze, lift heavy things, jump, vomit or poo. It is responsible for keeping your insides on the inside all day long. This muscle is like a marathon runner; it needs endurance to get through the whole day with out any leakage. If you run when your pelvic floor is in this state you may experience stress incontinence. More seriously, you increase the risk of a bladder prolapse, which is when the pelvic floor muscles cannot support the bladder in its correct position. This may need physiotherapy or even surgery to repair. IT IS NOT WORTH IT!
DO: Sweat! To burn off your baby fat you need to be breathless, hot and sweaty. Imagine a scale between 1 and 10, where one is normal breath and at 10 you’re unable to talk. You should aim for 7 to 8 and try to stay in that zone for 20-30 minutes, three or more times a week.
