Need some help getting your mojo back after baby?
Need some help getting your mojo back after babies? Nicole Taylor, owner of F45 The Mount, talks all things postpartum fitness.
The first month after giving birth can be a bit of a blur with so many emotions, lifestyle changes, and let’s not forget the fatigue. Not only are you functioning on lack of sleep but learning how to breastfeed (those sore nipples!), pumping milk, changing nappies and not to mention dealing with your own body’s changes, mental health and your new role as a mother.
For some of us, we used to be physically active, and the thought of exercise can be a bit scary post-birth. ‘How will my body respond?’ or ‘I'm already so exhausted, I can’t possibly exercise’ or ‘I won’t be as fit or strong as I used to be’ are super common concerns that I see and hear in my line of work. There are also those looking to form some new habits around fitness (as well as get a bit of time-out) to help with overall wellbeing – so important as a new mama!
WHY IS PHYSICAL ACTIVITY IMPORTANT?
Physical activity plays a vital role postpartum. Regular movement improves your sense of wellbeing, helps restore muscle strength, increases your energy levels, helps to prevent postpartum depression, improves sleep and improves cardiovascular fitness. Physical activity also releases those ‘happy’ endorphins and leaves you feeling energized and recharged. It can be extremely isolating at home with a baby, so often women find that joining a gym or exercise programme also doubles as social interaction with like-minded people, which we know does wonders for your soul.
HOW CAN WE MAKE MOVEMENT A PRIORITY IN OUR LIVES?
Plan, plan, plan. Set a plan at the start of the week with your partner and schedule when you are going to do some physical activity. This is a good opportunity for your partner to spend some quality time with the new baby and you can have some time to yourself.
If you are on your own, you can still schedule physical activity when baby is sleeping or walks with the pram or front pack. Some days you will be exhausted and that is okay, it’s important to listen to your body and rest when you need to. Drink lots of water if you are breastfeeding and exercising.
WHEN TO START MOVING
You can start with gentle walking, doing some stretches and pelvic floor exercises a few days after giving birth, this may vary depending on whether your birth was complicated or not. It’s important to wait at least six weeks after birth before doing any high intensity exercise such as running or jumping. This amount of time could be longer after having a Caesarean section, I recommend talking to a healthcare provider first before commencing a physical activity programme.
MY OWN FITNESS JOURNEY POSTPARTUM
Getting back into physical activity postpartum was a lifesaver for me. I've been fit and active all my life; five or six times per week I was running, playing sports, or going to the gym. I found it lonely and isolating at home within the first month and when I went back to the gym six weeks postpartum, I found out why. What I missed most about not being physically active was the social aspect, seeing my friends, talking to other people. It felt good to move my body again, but my biggest buzz was feeling the connection within the gym community and doing something for myself. I still struggle not to compare myself to my previous fitness or strength as my priorities have changed and I am happy to be active 3-4 times per week even if this is just a 20 minute brisk walk. Sometimes I don’t get to train this often and sometimes I do more, but it's all about planning and setting time aside to fill your cup because if your cup is empty then you can’t be the best person for your whānau.
6 FUN (& mostly free! ) WAYS TO GET MOVING
WALK IT OUT - Walking is great exercise, so try to get out as much as you can – even with baby!
DIY WORKOUT - Do some postnatal exercises in the comfort of your own home – there are so many free videos on YouTube.
MAKE IT FUN - If you have other children, play games with them that require an increase in heart rate.
TAKE THE STAIRS - Build activity into your day, use the stairs instead of the lift, or walk instead of taking the car. Park a bit further away on pick up and drop offs at school.
JOIN A CLASS - Join some postpartum exercise classes in the community. Usually you can take baby along and they can include them in class.
HIT THE POOLS - Go to your local pools for aqua walking or swimming. It’s a great way to start exercise and has low impact on your joints.
Nicole is co-owner (with husband, Brett) of F45 The Mount, step mama to Ava and mama to Maddy, 18 months, and absolutely loves seeing wāhine be empowered to reach their goals. To find out more visit facebook.com/themountf45 or @f45_training_themountnz on Instagram.
