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Benefits of thisfitmum Postpartum training:
are you feeling ready to return to exercise?
Benefits of thisfitmum Postpartum Training
Congratulations on the birth of your baby.
Do you feel ready to get back into exercise but don't know where to start?
Getting back to exercise after having a baby can be extremely overwhelming, no matter how fit and strong you were before having your baby. Let me guide you on restoring your postpartum body.
Things to know:
How long after baby can I exercise?
Standard NHS procedure is to offer a postnatal check between 6-8 weeks after the birth, but this doesn't mean you are on bed-rest until then.
If you have had a healthy pregnancy and a straightforward vaginal delivery, it is usually safe to start increasing light and gentle movement.
A great starting postnatal exercise is short walks and building pace, duration and frequency according to how you feel.
How long will it take to 'bounce back'?
After having a baby, mums are barraged with the pressure to return to their pre-baby bodies. Reality is, our bodies are not pop up tents.
Pelvic organ prolapse alone affects up to 90% of women postpartum.
Urinary incontinence, is experienced by about a third.
Diastasis recti, where the abdominal muscles that separate to make room for a growing belly haven't yet knitted back together affects 60%.
Becoming a mother means more than entering a new life stage. It is a transformation of one's life, mentality, even identity.
Even with all that going on, the most common barrier to postnatal exercise isn’t physical at all, instead it is most likely crazy hormones, lack of sleep and confidence. This time is not about smashing goals it’s about strengthening your body to meet the demands that come with being a parent.
Having a C-Section is major surgery, do not underestimate the physiological trauma your body has undergone.
Although the NHS suggest after your 6-8 week check you may be able to start exercise but how soon you're ready to start exercising depends on your individual circumstances.
It is important to listen to your body and start slow.
Exercises like relaxation exercises, walking, pelvic tilts and kegals are a perfect place to start. But avoid any lifting, running or weightlifting until you have built up your strength and your body feels ready.
If you decide to breastfeed, know that once you are ready it is perfectly safe for you to work out, as long as you’re getting enough water.
Many studies conclude that exercise does not affect milk supply and actually can support your babies health.
It is important to know however that breastfeeding can burn an additional 500-700 calories. It is tempting to try a calorie deficit, but it is important to ensure you are eating enough to support your feeding and exercise.
An incredibly common condition called diastasis recti affects up to 45% of women at six months postpartum.
Diastasis recti happens when a mothers abdomen stretches during pregnancy and creates a gap in the abdominal muscles
Lower back pain
The key to healing Diastasis Recti is rebuilding your core from the inside out. In most cases the condition can be restored through transverse abdominis strengthening.
There are several things that can cause you to experience a loss of bladder control after having a baby, including:
Pelvic organ prolapse: If the muscles around your bladder become weak, the organ can actually slip out of position.
Pelvic nerve damage: which can get injured during a long or difficult vaginal delivery.
Injury during delivery: Sometimes, delivery with forceps can result in injuries to the pelvic floor muscles and anal sphincter muscles.
Injury because of prolonged pushing: Prolonged pushing during a vaginal delivery can also increase the likelihood of injury to the pelvic nerves.
Techniques like kegal exercises and managing a healthy weight can in most cases help with bladder control