TIPS OF FIVE GREAT EXERCISE A MUM CAN PRACTISE AFTER LABOUR

According to a Doctor in New York, the recovery period after labor depends on each individual in her first few weeks after labor, exercise could be the furthest thing from your mind in other to recover fast.

Speaking with a mum after giving birth to her first son, she said: giving birth to my son on New Year’s Eve two years ago, I was shocked to see so many myths littering the internet about what is and isn't recommended for keeping fit post-natally, and with only 5.5% of fitness industry professionals being trained in pre- and post-natal exercise, it really is no wonder that some mothers are struggling to enjoy fitness.

“As a post-natal exercise enthusiast myself (and a mother who’s recently tried and tested this theory), I know it’s not all jumping jacks and press ups, and that a healthy lifestyle is so much more than just dropping a dress size. It’s about looking and feeling good from the inside out!”

We have compiled a list of exercise a new mum can do in order to get back into a healthy and active daily routine, see below list

1. You can breastfeed and exercise your way out:

Although many new mothers have been asking this question that will exercise not negatively impact their breast milk supply, my answer to this is simply NO! As long as you remain hydrated, your breast milk supply will not be affected by working out.

Studies have shown that exercising at a high intensity may alter the content of breast milk slightly; however, these changes are the purely short term. The most notable alternations are the decreased levels of IgA (an antibody found in breast milk) and an increased level of lactic acid. The levels of IgA will replenish after just 10 - 30 minutes and the higher levels of lactic acid will only remain present for up to 90 minutes, with neither changes having any harmful effects on the baby.

Exercise has been proven a lot of times that it improves blood lipid profiles and insulin response (both vital for maintaining a healthy lifestyle), but also reduce stress levels and alleviate symptoms of depression and anxiety for new mothers.

For me, I would always recommend breastfeeding women to always wear a good sports bra, which is crucial for a comfortable workout. 

2. How to work your pelvic floor:

  

Here comes the honest part, To start working with your pelvic floor, I would suggest 3-5 times a day for 4-5 minutes. You can do it anytime you pleased - for example when cooking a meal, driving your car or watching TV! Continuing with pelvic floor exercises throughout your life is crucial. Not only do these muscles support and stabilize your entire core, but keeping a strong pelvic floor could help to prevent issues such as incontinence in the future.

3. Understand how your joints have changed:

Before working out post-partum it’s important to understand the role of the hormone relaxin.

Produced around the second week of pregnancy, the role of relaxin is to soften the ligaments around the pelvis, preparing the body for labor.

However, the effects of this hormone cannot be isolated to one area, meaning the stability of all joints throughout the body will be compromised.

Post-natally, relaxin can remain in your system for up to five months and for breastfeeding mothers, even longer. As such it’s important to be aware of working within a comfortable range with all exercises, in particular, weight lifting and stretching, in order to avoid injury by overloading the joints. 

4. Know how to work your abs:

Alternatively, begin with gentle heel raises by lying on your back on a hard surface. Bend your knees and place the soles of your feet on the floor. Inhale and, as you exhale, gently lift one heel off the floor, pushing your lower back down onto the surface, drawing your abdominals in. Hold for a few seconds then lower your leg back to the floor. Alternate between both legs and eventually progress to a double heel lift in time. 

5. Taking a stroll outdoors has its benefits:

Walking is recommended as a great way to begin exercising post-natally. Not only is it great to get your body moving again. but being outdoors has numerous health benefits too.

Fresh air is known to improve energy levels, boost a person’s mood, aid an effective digestion and strengthen your immune system.

As a new mum energy is something you could always use a bit more of and although getting rest and sleep is vital, you may find that on occasions being outside for just 20/30 minutes gives you an even better lift then remaining indoors.