Fitness After Pregnancy

Being pregnant is the most comfortable phase of having a baby. You can take all the rest you want, eat well and sleep for long hours. You can pamper yourself crazy for the nine months. Because once the baby comes, life will be so different.

Having a baby means a lot of things: losing sleep, learning how to hold a tiny person correctly and dealing with the weight you gained during your pregnancy. As you try to get your new routine down, exercise may seem like that last thing you feel like doing. But, being active now is more important than ever because it helps raise metabolism, shed extra weight, provides much-needed energy and helps reduce stress and tension.

Studies show that most women gain an average of about 30 pounds (close to 13 kg) during pregnancy, although many of us end up gaining a lot more than that. On average, 18 to 20 pounds (8 to 9 kg) are usually lost within a month of having a baby, but it's those extra pounds that can be tough to get rid of. Your body may be different after having a baby. But, with a little patience and consistent exercise, you can get back into shape.

Why exercise after Pregnancy?

Exercise after giving birth can hasten recovery, aid weight loss and improve muscle strength. Exercise increases your self-esteem, helps you relax and release stress, and gives you more energy. It improves your stamina and endurance, muscle strength, flexibility, and balance all of which help you as a mother. When you're active, your baby is more likely to become active as he or she grows into a child, teenager and an adult.

When to exercise?

You can be physically active even in the first six weeks after you give birth. Ideally the right time for starting off with your exercising session is after you've had your six-week postpartum checkup. But if you feel fit and fine, then there is no hard and fast rule regarding carrying out your post pregnancy workout. It is preferable to begin your exercises, only if you feel physically capable of exerting your body.

What exercises to do?

The key is starting at the appropriate time and increasing your activity slowly. Start with the level of physical activity you had in the last month of your pregnancy. Don't be impatient with your body; it may take two or three months to get back to your pre-pregnancy activity level. Here are some suggestive exercises:

• Walking / jogging
  

  Many popular strollers have the tripod construction which was originally designed for jogging. These larger, stable strollers make walking or jogging with your baby an ideal way to ease yourself back into a fitness routine.

• Yoga
  

  Gentle yoga poses can be a great way to get your blood flowing while reducing stress. You may need to avoid some poses (like inversions), but basic moves are a great place to start. You may also be able to find a postpartum yoga class at a local gym or health club.

• Exercise at home
  

  There are plenty of options for getting fit without leaving the house. If you have a treadmill or static cycle at home, you've probably already committed to a training regime. You can also purchase work out DVDs which will take you through a routine while your baby sleeps.

Exercise tips you should follow:

• Start gradually
• Wear comfortable footwear
• Warm up
• Drink plenty of water
• Start with low impact exercise
• Wear a supportive bra
• Exercise after you breast feed
• Include pelvic floor exercises in your program

What exercises NOT to do?

Don't do aerobics or running for the first three months to allow your muscles and joints to recover fully from the pregnancy and birth.

What if I am Breastfeeding?

It's okay to be physically active if you breastfeed. Your breast milk will still offer the same levels of nutrients to your baby, provide excellent immune protection, and your breasts will produce the same amount of milk. Many mothers find it more comfortable to feed their babies before they exercise. Just make sure that you eat plenty of food.

What about Nutrition?

Breastfeeding mothers need a higher intake of nutrients in the diet including protein, calcium, zinc, magnesium, folate and vitamins. You can achieve this by eating nutrient dense foods such as fresh fruit and vegetables, whole grain bread and cereals, lean meat and diary products for calcium.

A mother with a new born baby needs to be physically and mentally fit to be able to deal with stress. If you want to give your best for your baby, then you need to start thinking about your fitness after pregnancy. It is important not only to get back into shape, but equally important to feel energized and positive for the whole day. You cannot afford to feel tired while caring for your baby. You want to play with it and take utmost care at all times. All this is possible only when you are fit.