Be Patient and Go Slow

“Babies are such a nice way to start people.” — Don Herold

You just had a baby! Congratulations! Life will never be what it was and that goes for your body too. In fact, your body may be better than it ever was if you can make exercise a priority from this moment. In fact, this article can help anyone recover their body strength whether from pregnancy, surgery or any kind of recovery. Let’s dig in….

**For article purposes this blog post will stick mainly with post pregnancy exercise and recovery. As most moms know, it is recommended that a woman should wait at least 6 weeks after the baby is born to start to exercise at normal speed. Always check with your doctor to make sure you are both on the same page when it comes to your best health.

In any life circumstance, exercise is always good for your health and well-being. When your doctor gives you the go ahead to get back to exercising, please remember to start out slow. Patience with your body, patience with your time and patience with your schedule will make getting back in shape a much easier endeavor.

"The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it." - Erin Gray

Benefits of exercise:

Not only is exercise good for your overall health, setting an example for your children through exercise and physical activity will help set up their lives for successful physical and mental health.

·         Promotes weight loss

·         Builds muscle tone and stamina

·         Builds cardiovascular strength and stability

·         Boosts energy levels

·         Relieves stress

·         Promotes better sleep

·         Reduces symptoms of postpartum depression

·         Improves blood circulation

Starting with 10-20 minutes of moderate exercise, with or without hand weights, there are some basic exercises you can do to strengthen major muscle groups. This includes:

·         Neck stretches

·         Shoulder lifts

·         Forward lunges

·         Reverse lunges

·         Bicep curls

·         Tricep extensions

·         Squats

·         Bent-over rows

Even if all you can do on some days is go for a walk, walking is an aerobic and cardiovascular win. Try for no less than 30-minutes each walk.

Exercise and breastfeeding:

According to www.mayoclinic.org, moderate exercise isn’t thought to affect breastmilk quantity or quality. It is very important to stay hydrated during breastfeeding months whether exercising or not. It might be helpful to consider breastfeeding your baby before you exercise or pumping breast milk before a workout.

The Department of Health and Human Services recommends 30-minute workouts 5 days per week, and this includes walking, swimming, outdoor activities such as tennis, pickleball, volleyball, biking, hiking, etc.

“If you want something you’ve never had, you must be willing to do something you’ve never done."

Pelvic and Kegel exercises:

Pelvic exercises will help you strengthen your abdominal muscles. Kegel exercises will help tone your pelvic floor muscles, which help support the uterus, bladder, small intestine and rectum. Kegel exercises can help reduce urinary and anal incontinence. Strengthening the pelvic floor will be a win for additional pregnancies. Taking your time, listening to your body, having patience with yourself throughout every workout will yield greater success.

As the baby gets older, include him/her in your workouts. This helps promote a strong bond between the two of you and incorporates fun and laughter throughout the movements.

According to womenshealth.com, some suggested pelvic floor exercises include:

·         Bridge with buttocks and core squeeze at the top.

·         Clamshells on each leg.

·         Toe taps from lying on your back. Tap with both toes at the same time or one toe at a time.

·         Deep squats making sure to not let your knees go over your toes.

Check with your physical fitness trainer to learn the proper way to do these exercises and what more you can do along with these exercises.

As soon as I saw you, I knew a grand adventure was about to happen. - A. A. Milne

 Postpartum Yoga is another great low-impact form of exercise that is a perfect way to begin getting your body back in shape. This specific type of yoga is designed to help your body recover after childbirth. Postpartum yoga focuses on recovery and restoration. The benefits are endless such as alleviating stress, depression, and anxiety, balances your energy levels, lowers blood pressure, and reduces muscle tension. Check with your doctor regarding when you can start this specific yoga practice. In most cases you will be able to begin within the first 2 weeks after childbirth.

Postpartum Yoga exercises:

·         Cat-Cow and Happy Baby pose

·         Walking

·         Diaphragmatic breathing

·         Planks, Bridges, Leg lifts

Check with your doctor or exercise specialist to learn the proper techniques and best times of day for you and your baby to enjoy active time together. The best application of exercise is to go slow, be patient and gentle with your body as you build endurance and muscle back.