So, baby has finally arrived! And let’s face it; you are probably so overwhelmed with the joy (and lack of sleep), that your fitness regimen has gone right down the drain. Fitness coach and nutritionist Rowana Badry gives her first-hand expert advice on how to get back on track during the post-natal period.
Post-natal challenges
Everything! From finding time to work out, to fatigue and exhaustion between feedings and diaper changes. Breastfeeding is also a challenge as it leaves time for little else.
Getting back to your exercise program
The kind of delivery, C-Section or natural, as well as exhaustion levels vary from one person to another. If you had a high fitness level prior to pregnancy, you can start exercising sooner than those who didn’t. It is recommended to wait 6 to 8 weeks after a natural delivery, and 12 weeks after a C-Section. The type of exercise you will be getting into also factors into the decision to start working out.
Where to start
Take it easy. Just work on each area of the body as needed, step by step. There are workout routines that can be performed anywhere using just your body weight. Go for squats, lunges, push-ups, bridge holds, planks, pelvic floor exercises, modified burpees and step ups.
How long should it take?
There are so many factors to consider. Some women don’t even gain any weight during pregnancy, while some really get big and stretch out. For the body to go back to its norm, it may take approximately 9 to 12 months. I believe that a well-nourished body with regular exercise can go back a lot faster. Remember that for breastfeeding moms it would take longer to get in shape due to all the changes the hormones are causing.
Top 5 Post-Natal Tips
- Listen to your body.
- Take it easy.
- Don’t rush into movements your body isn’t able to manage just yet.
- Find 20 minutes in the day to move, whether it’s a walk, a quick home workout or even walking with your baby, I promise your mood will be a lot better afterwards.
- Chill, breathe, and enjoy the ride. Your workout routine will fall into place soon so do the best you can, whenever you can and don’t stress yourself.
Contact Rawana Badry by email: [email protected]
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