Exercise plays and important part in improving physical wellbeing after pregnancy. You may be tired of feeling out of shape and probably have developed a strong dislike for your postpartum belly! But it is not easy as all focus and energy tends to be on the newborn, and you may well feel tired and drained.
The average weight gain during pregnancy is 11 to 15 kg. If you are within this category, your weight should drop off gradually without you having to do much more than step up the exercise and eat healthily. The following recommendations should set you on the road to ensuring a healthy return to your pre-pregnancy physical condition:
- Get your doctor’s or gynaecologist’s approval before starting on an exercise program. Ask if there are any specific concerns regarding your health that need to be addressed
- Your hormonal levels will be adjusting for about nine months after pregnancy, and even longer if you are breastfeeding. Your body will be producing less relaxin, the hormone responsible for loosening the joints and ligaments around the pelvic area to accommodate the birth of the baby. This means that your body will be able to gradually get back into stretching exercises without the increased threat of injuring joints
- See this postpartum period as a necessary transition in the progression toward getting back into fully-fledged fitness, but go gently on your body while it readjusts. Walking is a good way to ease back into a fitness regime, and it is an exercise you can enjoy with baby. Strollers are now designed for all sorts of terrain. Babies love being in the fresh air. Walking is calming for you and your baby, and can help your baby sleep better. Go easy on the treadmill, gradually increasing intensity levels as your body allows. As you build up, your workout should be comfortable, and not too hard. Swimming, water-jogging and aqua-aerobics are also excellent non-impact ways to get back into shape
Sleep deprivation and fatigue are common problems amongst new parents. Try to ensure you give your body what it needs in terms of relaxation, and don’t push your exercise routine if you are feeling tired and flat. There's no rush, and your body needs time to adjust back to the shape it used to be.