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Nothing is the same after a baby is born. For the mother, the most noticeable thing about her own being might not be spit-up on a shirt, but how drastically her body has changed over the nine months she carried the child.
Those eager to regain their pre-baby shape need to exercise caution before exercising their bodies. The first few months are a break from the strains of pregnancy, and physical activity should be taken slowly.
“Make a list, set goals, stick to it,” says John Abdo, a life motivator and fitness expert. “The patience is further enforced with time.”
The foremost place to target is the middle portion of the body, says Abdo. The skeletal system generally incurs deformity because the lumbar has been pulled on during the pregnancy. Abdominal exercises, Pilates and yoga are low-impact and will help increase the integrity of the midsection muscles, which support the spinal column.
Naturally, mothers who deliver by Caesarian section won’t bounce back as quickly as ones who delivered naturally, so it’s important to take on exercises that won’t overexert the body. Walking, stationary biking and some stairstepping work the entire body and can be taken on as soon as two weeks following childbirth. Taking the baby for a stroll is a good way for both mom and dad to enjoy some exercise in their hectic parent lifestyle. Abdo advises to stay away from free weights initially, but moderate weight training can be done under supervision.
Keep in mind the workout that comes from toting the tot around. Mothers will lift their child in ways they’ve never lifted before… and more often. These slow, passive exercises also provide bonding effect with the baby. Holding the baby and playing games can be translated to curls for the biceps and presses for the shoulders. “Use your baby as a dumbbell,” Abdo says.
Trying to squeeze in exercise with a newborn at home can be difficult when sleep is at minimum and the body’s not well rested.
“You have to find ways to relax,” Abdo says. “Close your eyes, even if it’s just for five minutes. A still moment here plus a still moment there add up over a day, week, month, year.”
He also says to sleep whenever the child is asleep. If the baby’s nap seems like a good time to do some cleaning, by the time the cleaning’s done the baby will be back up. A good catnap will help you get recharged.
The most beneficial and natural way to lose weight, of course, is to breastfeed: women burn anywhere from 500-800 calories a day, while ensuring a healthier future for their newborn.
In the busy postpartum months, it’s also helpful for new parents to spend more time being conscious of the food they’re eating.
“What people are eating for is when they’re stressed and in a hurry,” Abdo says. “They eat to boost their energy – that’s it. But what they’re not eating for is overall health.”
If time is of the essence, there are a variety of healthy pre-made meals that can be found in the grocery store freezer that help cut out time and calories, he says.
From sleeping to eating to caring for the baby, the postpartum schedule will be chaotic, but the new life also can be a motivator for the parents to rejuvenate theirs.
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