Following nine months of being pregnant and finally welcoming your little one into the world, you re exhausted. Childbirth is an incredible experience, but can leave you feeling physically drained. What s more, taking care of your newborn throughout the day can often seem as tiring as giving birth. Nursing, changing diapers, and a laundry list of other activities will leave you looking forward to your pillow each evening. Exercising is probably the last thing on your mind.
But consider: studies show that exercising on a regular basis will give you more energy and help you sleep more peacefully (critical for new moms). It will also relieve stress, help you shed the weight you gained during pregnancy, and keep postpartum depression at bay. With this in mind, we ll provide a few suggestions below for getting back into shape after childbirth.
First Things First: Prep Steps For Exercising
Preparation is essential for getting the most out of your workout routine. First, make sure you have appropriate exercise clothing. Cotton is ideal because it s gentle on your skin and allows it to breathe. Avoid workout clothes that are overly loose or cumbersome. A relaxed, snug fit will be comfortable and help you avoid tripping. You should also wear a nursing sports bra that offers sufficient support for your body. Also, buy shoes that feel comfortable on your feet.
Plan in advance to nurse your little one prior to your workout. Doing so will help you maintain your comfort while exercising.
Lastly, have water immediately available. Hydration is always important, but even more so after childbirth. If you sweat, drink. If you re thirsty, drink. Take as many breaks as you need to stay hydrated.
Ideas For Working Out With Your Infant
One of the most common objections new mothers pose about working out is that they have very little time away from their babies. But there are plenty of exercises you can do with your little one by your side.
For example, place your infant in a stroller and take a walk. Doing so will give your cardiovascular system a mild workout and allow you to enjoy time outside. You can also leave the stroller at home and place your baby in a sling for your walk.
If you have access to a pool, consider doing water exercises with your little one. Place her on an inflatable baby tugboat. She ll enjoy the soft, lulling motion of the water while you can work your legs under the water s surface.
Strengthen your pelvic muscles by performing Kegels. You can do them anywhere at any time, including while driving, watching television, or holding your baby.
Yoga is also ideal because it s a low impact activity that you can do with your infant at your side. Through stretching and deep breathing, you ll improve your circulation, increase your metabolism, and relieve stress. You can even help your baby stretch, giving you an opportunity to exercise together.
Put on your favorite music and dance with your little one. Dancing is good exercise because it uses multiple muscles throughout your body. Moreover, the music and movement will stimulate your infant, making the experience fun for both of you. Some experts suggest that dancing even improves a baby s coordination and motor skills.
Getting into shape after giving birth may seem unfathomable if you re not currently exercising. This is especially true if you neglected to exercise during your pregnancy. Now is a perfect time to start. Establish a workout routine that you can easily do with your baby by your side. Ask your doctor whether your workout is appropriate given your health. Then, start exercising. You ll find it s a great way to shed the pounds, get in shape, and enjoy time together with your little one.
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