Many women assume that once they give birth, their bodies will sort of just snap right back into shape, and they can go back to wearing all of the clothes they wore pre-pregnancy. While some women may be lucky enough to have this happen, chances are most women will need to put in a bit of effort.
Most health care providers recommend waiting six weeks after giving birth to resume exercising. It is best to start off slowly and build up your exertion gradually. A great way to start getting some exercise is to take your baby out for a stroll in the pushchair. Getting out for even a short walk will not only provide a great source of gentle exercise, but will also help to improve your mood. Once you regain some strength and feel up to it, you can increase your walking distance and speed.
Take your baby out for a stroll in the pushchair
While it can be a bit disconcerting, leaking a little bit of wee when laughing, coughing, or sneezing is common after giving birth. You may notice this happens when exerting yourself through exercise as well.Work on strengthening your pelvic floor to help with this issue.
It is not recommended that you attempt running, tennis, aerobics, or sit ups until the time you have healed your pelvic floor. These types of exercise can strain the muscles in this area too much.
Regular exercise is the best way to lose weight after having a baby. This combined with eating a healthy, well balanced diet, will help your body to heal well. It is not recommended that you attempt to start dieting after giving birth, especially if you are going to breastfeed. Keep in mind it may take a year or more for your body to bounce back and return to a normal weight.
You should strive for consistent weight loss, but not significant weight loss; figure about a half a kilo to a kilo (one to two pounds) per week. This will ensure your weight will come off and stay off. You should also start off slowly, with a short fifteen minute walk, and gradually increase to about thirty minutes a day, three to five times per week.
Rest assured it is safe to exercise while breastfeeding
Postnatal exercise classes are also great options for new mums. These classes are great ways to focus on your health and weight loss, while being looked after by a professional who can tailor a workout to your needs and fitness level.
Be sure to listen to your body at all times. If you feel uncomfortable, sore, or out of breath, scale your routine back a bit. Your body is going to be the best source of guidance you have, and will give you clues as to how you are doing, or if you are overdoing it.
Rest assured it is safe to exercise while breastfeeding, but you may want to avoid exercises that can cause your breasts to become sore. You will also want to exercise after feeding your baby, as your breasts will feel lighter and more comfortable. Be sure to wear a supportive bra, as a nursing bra may not provide enough support during activity.