After being pregnant for nine months, most of us moms are anxious to get back to our pre-pregnancy form. We are eager to shed off all the weight that we have put on during the duration of the pregnancy. However, the exhilaration and exhaustion that comes with the postpartum period often make it difficult for us to ease our way back into a workout routine.
Although having a little tot to care for means having less time for ourselves, we should not take ourselves for granted and let the weight stay on as it is. We have the power to gain control over our body, our form and our weight without neglecting our duty as a mother.
Tips For A Safe Post-Pregnancy Workout
Let me share with you some self-tested pointers on how you can safely and effectively workout after pregnancy:
1. Start when the time is right.
A new study released by the American College of Obstetricians and Gynecologists states that it is okay to gradually resume exercising as soon as you feel able. But most doctors and midwives would recommend waiting for six weeks before resuming to any form of workout or physical activity. It is best to wait for your physician’s approval before you start your exercise program.
2. Take things easy.
A very important thing to remember when it comes to working out after giving birth is to take things easy. Keep in mind that your body is still healing, so you shouldn’t be jumping right back into the same intensity and duration of exercise you were doing before your baby was born. It would be best for you to start slowly and build up gradually–especially if you did not exercise while you were pregnant. For example, during the first week, you can start with floor exercises and body stretching; and then progress on to light walking and muscle strengthening exercises. Then finally, you can move on to your full training program.
3. Know which exercises are right for you.
Physical activity is beneficial; nevertheless, you need to remember that not all types of activity is right for someone who has just given birth. You need to keep in mind that your body is still in a state of transition– your ligaments are still loose from the pregnancy hormones and your entire body is still feeling sore and weak. The best exercise for you during the first postpartum weeks are low-impact form of exercises like walking, swimming, step aerobics and yoga.
4. Keep things simple.
If you think you hitting the gym is the best way to get back in shape after pregnancy, then you are wrong. When it comes to exercising after giving birth, you are likely to stick with your routine if your exercises do not entail you to be away from your baby. Some examples of activities that fall under this category include: taking a brisk walk with your baby in the stroller, attending a mom and baby yoga or aerobics class, doing exercises on the floor next to your baby.
5. Be wary of warning signs.
It is important that you pay attention to what your body is feeling and experiencing. When your vaginal flow turns pink or red and becomes heavier, this would usually mean that you are overdoing your physical activity. Pain in the back, abdomen or pelvis can also mean overexertion. When any of these signs occur, slow down on your physical activity and talk to your physician.
A lot of moms want to workout and lose all the pregnancy weight that they have put on. But some are afraid that doing so would make them appear self-centered and selfish. But hey, remember that setting aside 30 minutes of your 24 hours for yourself is not selfish at all. Besides, you will find it easier to meet the challenges of motherhood when you are fit, healthy and happy. When you are in your best state, your whole family benefits.