Posh Spice, Heidi Klum, Miranda Kerr, Katie Holmes. What is one thing they’ve all got in common? Their ability to make new mums feel the pressure to bounce back into shape just days after having a baby.
What’s something else they have in common? A full time nutritionist, nanny, trainer, cleaner, gardener….get my drift? Not really a realistic approach for the everyday Australian family.
A few of my friends have recently taken the ‘next step’ in life and are moving into parenthood. A common theme amongst the ladies is the pressure they feel to get their pre-pregnancy body back, and pronto!
At such an exciting time, whether it be your first or fifth baby, it should be said that the fear of your post-baby shape shouldn’t cause too much angst, because with the right mind set, and the right attitude, getting back into shape isn’t necessarily as hard as one might think.
What’s more, it doesn’t require full time staff to take care of every other aspect of your life!
There are other ways to get back in shape that are simple, won’t take up too much time, and more importantly won’t take away from the precious time spent with your new baby.
Here is my TOP 7 tips for helping you get started:
1) Get the all clear from your doctor first- Generally speaking, wait till your 6-week check-up before starting any strenuous exercise. That said, some gentle exercise prior to this is a fantastic way of getting started and accelerating the healing process. Those who have had a natural birth may begin a little sooner than this, where as those who have had a c-section may have to wait a little longer. Chat to your GP or health carer about the right time for you to get moving.
2) Start slow- You’ve just had a baby, don’t rush straight back into hard exercise. As a general rule give yourself 3 months to ease back into things. Take care with the type of activity you perform. Take the time to warm-up and cool-down, begin slowly and increase your intensity as you feel more capable. Avoid exercising to the point of fatigue, drink plenty of fluids and most importantly, STOP if you feel pain or suffer from any abnormal bleeding.
3) Be patient- It took 9 months to grow a baby, and unless you’re a Hollywood movie star, it will take at least that long to regain your pre-pregnancy shape. Don’t be discouraged by your post baby belly, the key to regaining your figure is regular and consistent exercise coupled with a healthy eating plan. Establish an exercise schedule and stick to it. As a new mum you are going to be time-poor, this does not mean you should put physical activity on the back burner, do what you can, exercise with a friend or perform exercise that you can do with your baby such as walking with a stroller. You could even get a trainer down to your mother’s group once a week and split the cost.
4) Be mentally ready- wait till you no longer feel overwhelmed. The first thing you should think about is YOU and your overall sense of well-being. Make sure you are not fatigued, getting sleep and eating well. Getting started is the hardest part. Just remember that exercise will do wonders for your health and well-being, as well as give you the energy you need for the demands of motherhood.
5) Find what type of activity works best for you- walking, swimming, Pilates, and low impact aerobics are all suitable modes of exercise post pregnancy. Be realistic, you won’t have much time so focus on doing the things you like and you’ll be much more likely to stick to it.
6) Understand the benefits- Exercise after pregnancy could possibly be one of the best things you can do for yourself. It helps you heal more quickly, helps promote weight-loss, improves cardiovascular fitness, increases muscle strength, helps to prevent back and neck pain, boosts energy, relieves stress and helps to prevent and promote recovery from postpartum depression. Write these down on a piece of paper and stick it on your fridge. Refer back to it next time you’re struggling for motivation. A list of benefits is hard to ignore.
7) How to find the time- Concede that you are going to be pressed for time so you are going to have to be creative with the type of activity you perform. Walk with your baby in the stroller, do exercises next to your baby on the floor, attend mum or baby aerobics classes.
No one is expecting a new mum to be running marathons or attending an aerobics class every day. So go on, pick up little Johnny, pop him in a pram and get moving. You’ll feel much better for it.
Remember that your life has changed and new pressure will arise. Use exercise as a tool to keep refreshed, enhance self fulfilment and tire out your new addition to the family.