Mummy Matters
POSITIVELY PREGNANT
10 Tips For “Getting Your Body Back”
July 5, 2010 | By Tracie Edmondson
The journey to get your body back into shape after childbirth DOES NOT have to take the nine months it took to get it into its beautiful pregnant state.
Returning to your pre-pregnancy weight – or even less – is very achievable, whether you are breastfeeding or not (there are just as many breastfeeding mums who struggle to lose weight as bottle-feeding mums).
Having the right mindset and determination to get there – as well as your partner’s support – are key factors.
Given what women go through with pregnancy and childbirth - both physically and mentally – they should feel like they are almost “superhuman” … capable of achieving anything. And they are … if they want it badly enough.
Both pre and post-natal experiences are great training for the mind. From the moment you see the positive line appear on your pregnancy test, all throughout your pregnancy and even after birth, it is astounding the amount of negative comments you will hear about what is the most wonderful and incredible experience ever.
Everyone presumes that you will be incredibly uncomfortable, put on a lot of weight and can’t wait for pregnancy to be over, after which time things just apparently get worse. There is horrendous childbirth, terrifying breastfeeding, sleepless nights … and what seems like a lifetime of worries. And if you dare to say it’s going great, or even just okay … well, just wait until the next stage, it’s bound to get worse!
Despite the overwhelming negativity, I remained positive throughout both my pregnancies and labour (and absolutely loved both experiences).
I understand everyone’s experience is different and there may be some people who have a “not so positive” journey through pregnancy, childbirth and/or childrearing, but to have the opportunity to create a human life should eventually turn any negative into a positive. A simple statement by one of my friends sums it up nicely: “I can’t make a cake, but I can make a baby!”
Staying fit and healthy is one of the best ways of remaining positive and enjoying your pregnancy and post-natal journey. Feeling good about yourself and the way your body looks leads to a positive mindset.
The benefits of exercise (as long as a normal pregnancy and with approval of your doctor) and healthy eating for both the mother and unborn child are well documented and further supported by recent research into the increasing rates of childhood obesity with alarming links to “overweight” newborns and the mother’s weight and weight gain during pregnancy.
During pregnancy women have various pre-natal exercise classes on offer from yoga and pilates courses to aquaerobics, swimming and walking groups, as well as options to train in the gym with a personal trainer or on their own.
After birth, a woman’s body - and mind - have taken quite a battering and finding the motivation, let alone time to train, is probably a bigger hurdle to overcome than exercising and eating well during pregnancy.
As the mum of a 4-year-old and a 10-month-old, I understand the difficulties women face when trying to get back into shape after childbirth. However, as an exercise professional, I know the enormous physical and mental benefits if you make the effort … and have experienced firsthand what a positive impact it has on the mother, child and those around her.
Post-natally, unlike during pregnancy when “it is all about you”, all the focus and attention is on the baby (people go straight for the pram and then they say hello to the mother) and the mother’s needs take a backseat.
This is understandable and expected to a certain extent, but every new mum owes it to herself to make and/or find the time to exercise and eat well … not only for their benefit, but for their baby, partner, family, friends and/or work colleagues. Of course, you also need your partner’s support to make this happen.
Following are my top 10 tips for getting your body – and positive mindset – back after childbirth:
- Try to go for at least one walk every day with your baby in the pram once you leave the hospital.
- Once cleared by your doctor to exercise (anywhere from 4-6 weeks), start off with 1-2 walk/jogs (2mins on, 2mins off) for 20 minutes in the first week. Build on that each week, in terms of duration, frequency and intensity.
- Ask you partner to MAKE you get out of the house at least 2-3 times a week to exercise – no matter how tired you feel. You will definitely feel better for doing it – at least mentally, if not physically.
- Start to incorporate 1-2 weight sessions into your week, along with 2-3 cardio sessions – 20-30 minutes at a time will get results. Don’t worry if you only get two sessions in one week and four the next – just do what you can, but REALLY try to do something.
- For best results, consult a personal trainer and have an individualised training plan prepared for you that includes weights and cardio, as well as a nutrition plan.
- Find a gym with a crèche.
- If you prefer training in a group, there are plenty of daytime classes for women – some specifically targeting mums, like Mums In Motion at Elite PTSC, with a crèche running at the same time.
- If you would prefer training with a group of your own friends who are mums, some personal training studios offer this service – you choose the day(s) and time and have your own trainer assigned to your group for a 6-8-week period.
- Don’t fall into the pregnancy trap of “eating for two”, just because you are breastfeeding. Eating extra during pregnancy and breastfeeding DOES NOT mean having a Magnum – choose your food wisely.
- As a general rule, drink 2-3litres of water per day; eat 5-6 meals a day; watch portion size; choose low GI carbohydrates, lots of lean protein and good fats, and makes snacks predominately protein.
For further information on pre and post natal exercise and nutrition, please contact me via email tedmondson@eliteptsc.com