Exercise Tips for New Mothers
Getting Back in Shape Is Easier than You Think
Probably the hardest part of exercising after you've had a baby is getting started. It's hard to think about when you're tired from caring for a newborn and having your regular routine disrupted in such a major way.
Still, exercising is vital to losing that post-baby weight and to feeling better all the way around. In fact, exercising can actually help you feel less exhausted and renew not just your physical energy, but your emotional energy as well.
So to get your body and emotions back in shape, here are a few tips to get you started:
- First, be sure you have your doctor or midwife's approval before you start exercising. It's a good idea to discuss this with your doctor before you deliver. Most will tell you to start exercising whenever you feel up to it, but if you've had a Caesarean or a complicated delivery, you may need to wait up to six weeks, so ask your doctor for advice before you jump in.
- Don't place undo pressure on yourself to exercise. Maybe you were doing killer ab exercises and strenuous aerobic workouts before you got pregnant, but trying to do too much exercise too soon is not wise. The best way to get back into the routine of exercising after you've had a baby may be as simple as taking the baby for an afternoon walk. This will help both of you relax and sleep better.
- Do include pelvic floor exercise. Doing these will help get the vaginal canal back into shape and are easy to do. Pelvic floor exercise basically means tensing the vaginal muscles, holding to the count of 10, then releasing. You want to do a series of, say, 10 at the beginning and work up to 50 a day. Many new moms do this exercise just after using the restroom to help them get in a schedule of doing them.
- Once you are feeling up to it, you want to include some aerobic exercise into your workout plan. Exercising vigorously three to fie times a week, for about 30 minutes will speed your metabolism up, which makes it far easier to lose those post-baby pounds. How to do this when you're stuck at home with an infant and can't get to the gym? Try power-walking around your neighborhood or climbing stairs. Just remember to start slow and gradually pick up the pace. This is especially true if you've had a Caesarean.
- Invest in some exercise DVDs and work out in front of the TV while the baby is taking his or her morning nap. Hard as it may be, setting a routine and sticking to it is the key to any exercise program. Scheduling your workout time for when you can pretty much be assured that your baby will be asleep or occupied each day will help you stick with your exercise plan. The trick is to pick the time that suits you -- and your infant. The time of day doesn't matter so much as sticking with exercise, although most exercise experts recommend that you do your exercise no closer than three hours to your bedtime to ensure that your exercise doesn't interfere with your sleep -- and that's the last thing you want when you're already likely to be sleep-deprived.
- Consult a personal trainer. Most areas have local gyms with nursery facilities in-house and personal trainers on staff. Find one close to you that has both and take advantage of it! A trainer can take the guesswork out of your post-baby exercise plan and have you in shape before you know it. And having a break from your infant, no matter how much you love him or her, is a good thing too. After a nice break and thorough workout, both baby and mom will be happier to be together again.
- Think of creative ways to work exercise into your daily routine. Turn on your favorite CD while baby's asleep and dance around your living room, for example. Try "power-vacuuming" on for size. Plop the baby in the stroller and power walk him or her around the neighborhood. Do sit ups while you watch the morning news and the baby sits beside you on the floor in his carrier. Remember that exercise doesn't always have to be serious business. Have fun with it, and you'll not only be in better shape, you'll be happier, and this is crucial, because as the old saying goes, if mama ain't happy, nobody's happy.