I have worked with quite a few women pre natal and post partum, and in the next coming weeks i have a couple ladies returning to exercise and training post pregnancy…with beautiful baby boys in tow.
This post is just to discuss some of the benefits of exercise in the postpartum period (which is the first 12 months after pregnancy)
First things first, its ok and encouraged to return back to exercise, and you are able to from as early as 6 weeks postpartum providing your Dr have confirmed you’re ok, for those who have undergone a C Section, this recovery period is extended to a minimum of 12 weeks!
DO NOT RUSH BACK TO THE GYM
A woman’s body goes through a huge trauma, and it’s vitally important that they rest and recover properly post baby.
Most research linked to exercise post natal is linked to its effects on mental health, but for physical health its so so important to start off light, ease in gently and slowly work at an intensity thats comfortable.
Initially the focus is on slowly rebuilding the core strength and pelvic floor muscles. As both areas may have undergone massive trauma, and may not have normal functioning yet. 🧘🏽♀️
Body weight movements are a go too, lots of walking and stretching with a big focus on nutrition.
Not necessarily calorie counting here, but eating correctly & balanced for adequate energy..
Eliminate any processed and fast foods.
Prioritise getting in the micro nutrients (fruits and vegetables)and consume plenty of water.
These are the building blocks to begin with – once you have nailed the basics, and have a healthy routine, you can introduce calorie counting.
Women are so desperate to get back to their pre baby weight, and as frustrating as it is, it takes as long as it takes.
You simply cannot rush this phase of your recovery!
With regard to mental health, as we all know by now exercise will improve mood and will have a positive effect on well being and symptoms of anxiety and post natal depression.
The increased movement, benefits of exercise upon the body, increased heart rate & them feel good endorphins will have far greater effects than anything else!
Plus you’re working towards improving your bodies image, and building confidence in yourself again!
