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Postpartum Fitness Tips for New Mums

postpartum fitness tips

Welcoming a baby into the world is a life-changing experience both mentally and physically.  If you are a new Mum you are no doubt on a journey of daily discovery with your baby and finding the time to do all the things you did before your baby’s arrival can be daunting. 


Keeping healthy, getting enough sleep, and taking care of yourself is very important both for you and your baby so getting back into a workout routine postpartum can be beneficial to get those endorphins flowing and you feeling good about yourself overall.



Speak to your healthcare professional


Have a word with your relevant health care provider, be it your doctor or gynaecologist, before you launch yourself back into a fitness regime.  They will make an assessment of your health and give you some advice on the best for exercise to do, how often you should be doing it and what to avoid. 


If you have a gym instructor or personal trainer then ask them to devise a workout plan that is tailored to you and this should have you feeling stronger and fitter in no time.



Take it slow   


Regardless of whether you had a c-section or a natural birth, this is an important point to remember.  Do not be tempted to do too much too soon in order to try and get your pre-pregnancy body back.  You have just given the gift of life to another human being and gone through the process of giving birth, give yourself some love and accept that your body may never be the same again. 


It will take some time to heal and working too hard too soon may cause irreparable damage to your muscles and take even longer for you to feel fit again. 



Include baby in your exercise regime


If you are struggling to make time to exercise or do not have a childminder to watch your baby for a few hours then no problem, you can still make some time for exercise.


A walk outside with baby in the stroller will get you your dose of fresh air and you can arrange to meet up with other Mums or friends along the way.  If you are just starting to exercise again after giving birth then a gentle walk a few times a week will give you the chance to ease slowly back into it. 


Join a specialised Mum and baby gym where you can take your baby along to the classes, or check the schedule at your gym to see if they have classes for Mum’s with babies as this will mean you and baby can enjoy a class together.  You will also have the chance to meet other new Mum’s and the class is designed with you in mind and will focus on areas that new Mum’s might possibly want to work at postpartum.



Maintain a healthy diet


As is the case with everyone and not just new Mum’s, diet plays a huge part in your overall health and wellbeing.  It is very important to eat healthy, especially if you are breastfeeding as the nutrients that you put into your body will affect how you feel, how you sleep, your energy levels, and your ability to exercise. 


If you are struggling to shed some of the pregnancy weight, then perhaps consider seeing a dietician for some advice.  They will make an assessment of how your metabolism is working, and then devise a customised nutrition and meal plan that will assist you with weight loss or address any health issues that you may have. 


Some women find it harder than others to shift weight, and if you are eating healthily and exercising regularly postpartum but not able to lose that final bit of weight, then perhaps see if you are a candidate for liposuction.  Today there are minimally invasive procedures available that have a short recovery period and will have you back on your feet looking after baby in as little as one week.



The most important thing to remember is that everyone is unique and what works for one woman may not work as well for another.  Take your time to enjoy the wonderful gift of motherhood and look after yourself through exercise, eating, and self-love.

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