Exercise is two-fold in benefit: to be in better shape
and to increase energy level to deal with your newborn
baby. You may be in a hurry to trim down the excesses
but that cannot happen overnight; a lot of hard work,
care and patience is required
Regaining your shape
Exercise is two-fold in benefit: to be in better shape
and to increase energy level to deal with your newborn
baby. You may be in a hurry to trim down the excesses
but that cannot happen overnight; a lot of hard work,
care and patience is required. Your body is still
recovering from the rigors of pregnancy, childbirth
and is now adjusting to breastfeeding. It is also
important to note that difference in metabolism, food
intake and energy expenditure means that some women
will experience rapid weight loss while others will
have to toil harder to get there. When you choose
to start on your exercise is entirely up to you and
your birth experience and your doctor. During the
first 6-12 weeks, your body is recuperating and adjusting
to your new lifestyle. Begin exercising slowly - walking
with your baby is probably what your body can tolerate
at present.
Increase the mileage as you grow more comfortable.
Swimming should be put on hold for the time being
until your blood loss (lochia) terminates, usually
for a month after delivery. If you had a C-section,
wait until you have seen your doctor at the six week
check-up before attempting any exercise. Firming and
toning up stomach muscles is top on the list for many;
seek your doctor's advice on
when to begin and the types of exercises suitable
for starters.
Recommendations to
remember
• Give yourself ample time to heal from within
• Go slow to prevent muscle strain
• Be fair to yourself; remember the physical
changes you have just endured - ligament laxity, muscle
stretching and weakness, fatigue, breastfeeding and
the time constraints imposed by your new role of a
mother.
• Form a group; exercising with friends or other
mothers motivates you into action
• Indulge in feel good exercises. Enjoy your
gym sessions and don't overexert.
It pays to note
Ligaments and muscles
soften from the effects of pregnancy hormones called
relaxin. Although these hormones make an exit from
your system about one week after delivery, your ligaments
and muscles will take about 3 months to return to
the normal length and strength. It is very essential
to take care of your joints when you exercise. Give
yourself time to improve in health and in the meantime
commit yourself to functional exercises such as squats
and dips; pelvic tucks and abdominal bracing for posture
control.
The other area you should pay particular attention
to is the
pelvic floor.
To avoid prolapse of the pelvic organs (in particular
the uterus and bladder) avoid exercises that adds
impact or bounce, abdominal curl ups in the early
weeks and any exercise that builds intra-abdominal
pressure. Signs of pelvic floor weakness include a
sense of heaviness in the region and incontinence
(involuntary loss of urine). Breathe comfortably as
you go about your daily routine; gently squeeze your
urethra, vagina, and anus whenever you can remember
is a good practice.
Bracing is when
you tighten around your urethra, vagina and anus,
and then lift up internally. Hold the position for
a couple of seconds without holding your breath and
then slowly let go. Repeat this several times. With
time increase the holding time and increase the repetition.
Repeat the exercise often; the aim is to provide everyday
protection to the uterus by strengthening the pelvic
floor muscles.
It helps to consider the
following..
• Do only the recommended exercises and not
the ones you used to do at aerobic classes
• Wear supportive or comfortable footwear; loose
cotton clothes is preferred
• Be careful of the surface you choose to exercise
on; a non-slip floor to avoid accidents is practical
• Only contract and tighten muscles for as long
as it feels comfortable
• Breathe evenly and regularly during exercises
and relax between repetitions
• Drink water regularly during your workout
to prevent dehydration; on a hot day exercise early
and avoid the midday heat
• Move at a steady pace to avoid jerkiness;
keep a balanced posture at all times Always work within
your comfort zone; avoid overstrain and pain of any
kind.
• Give yourself time. You do not have to do
all the exercises every time
• Skip any exercise that doesn't feel right
or makes you feel uncomfortable around the pelvis.
The vitals on the Exercise
regime itself..
Warm up is
a necessary precursor to exercise; it is important
to increase the blood flow, to give you a feel for
movement and to reduce the chances of injury.
Walking either
with your baby in the pram or sling is ideal right
now. Go for walks as a family if possible. Wear
comfortable footwear and clothes.
• Start on flat, even grounds and progress
to hilly areas if you like.
• Vary your speed from a stroll to a faster
pace.
• Increase the duration or mileage.
• Walk with short strides and progress to
longer ones.
Jogging
on the spot is a good substitute to walking.
Try it on some days instead of walking especially
when staying indoors is not a choice (bad weather).
• Stand tall with your pelvis tucked in and
your abdominals braced
• brace your pelvic floor
• Keep your toes on the floor and jog
• Let your arms swing freely and jog until
you feel warm but not breathless.
Dips
• Stand tall, gather in your waist and brace
your pelvic floor
• Step back with one leg and take your weight
on it
• Maintain your pelvic tuck while keeping
your back straight
• Lower your back knee towards the floor without
lunging forward
• Rise. Repeat the exercise in a set of 4
or 8. repeat, using the other leg
Knee lifts
• Get on all fours with your knees and hands
in alignment with your hips and shoulders respectively.
• Breathe in and out slowly, raising your
right leg up towards your chest
• Inhale and extend the right leg out behind
you, keeping it slightly bent and your head at spine
level (straight). Repeat it five times with each
leg.
Buttock lifts
• Lie on your back with your knees bent and
feet flat on the floor
• Slowly lift your hips and lower back off
the floor, until your body is in a straight line
from knees to shoulders.
• Tighten your buttocks by squeezing
• Hold that position for a few seconds, then
relax the hold. Repeat this five times.
Calf stretches
• Stand straight. Move one leg back and shift
your weight onto that leg
• Place your hands on your front thigh
• Press your back heel down
• Look forward with your back straight
• Lunge forward with your front knee bent
until you feel a stretch in the back calf
• Hold the position for at least 10 seconds
• Repeat the exercise using the other leg
Pelvic rock
• Lie on your back with your knees bent and
feet flat on the floor
• Flatten your back to the floor and tighten
your buttock muscles
• Hold on to this position for a moment. Release
to neutral
• Repeat the exercise in sets of 8
Pelvic floor exercise
•Start from the hands and knees position,
rest on your elbows and knees
•Squeeze and lift your pelvic floor muscles.
•Release. Repeat this in sets of 8.
Curl ups
• Lie on your back with knees bent and hands
on thighs.
• Inhale then breathe out and lift your head
and shoulders slightly off the floor
• Lower them gently to the floor, relax and
repeat this five times
• If you feel any pain, discontinue immediately
(your body isn't ready for this).
Bridging
• Lie on your back with feet hip distance
apart flat on the bed and knees bent
• Squeeze and lift your pelvic floor muscles
and raise your hips off the bed
• Hold that position for a moment
• Relax and lower your hips. Repeat 5 times.
Back stretch
• Lie on your back and bring your knees to
your chest; hug your knees tight.
• Tuck your head under and bring your forehead
to your knees (you should not feel pressure on your
pelvic floor as you lift)
• Hold the stretch as long as it is comfortable
for you. Release and repeat.
Back strengthening
• Lie on your tummy with your hands resting
under your forehead.
• Lift your head and top of your shoulders
• Keep looking at your hands so that your
head remains in line with your spine.
• Vary this exercise by lifting one arm off
the floor as you lift your head; repeat with the
other arm
• Lift both arms off together (if you experience
any pain, do not continue with this exercise)
Relaxation
is a necessary way to round up your work out. It
is important to feel good about what you have done
for your body. From the sitting position, roll unto
your side
With bent knees, rest your head on a pillow. Focus
on your breathing and relax. Rise slowly from the
floor and go about with the other things you have
to do.
