Nowadays there is more and more pressure on us to have a size
zero dress size and to immediately lose those extra pounds.
That is often nothing compared to the pressure on a new mum to lose
the baby fat - an even bigger challenge when exhausted with minimal
sleep and breastfeeding.
This pressure is further aggravated by the constant celebrity
announcements about their record timings back to their pre baby
bodies.
What we need to remember is that these celebrities are far from
the norm and most have a team behind them to help them achieve
these results - full time nannies, personal trainers, dieticians,
private chefs…
For the majority this is not realistic and often returning our
bodies to diets and exercise too quickly can have negative
effects.
Diets
If you are breastfeeding then it is especially vital that you
consume a good nutritious diet to ensure your baby receives the
best quality milk. Cutting out the fast foods and junk is
definitely encouraged but not reducing calories or starving
yourself. A healthy balanced diet containing lots of fruit,
vegetables, meats and nuts should increase energy levels without
adding on the pounds. Remember to drink plenty when you are
breastfeeding - at least three litres of fluid a day.
Exercise
There is no set rule on when to return to exercise but the key
is to ensure your return to exercise is graduated. It takes
time for the hormone levels to normalise and for full strength in
the ligaments to return and your body to heal. Pelvic floor
exercises and gentle walking is the recommended amount of exercise
in the first 6 weeks after the birth of your baby.
A good place to start is by heading out for a walk with your
pram and baby-it's free, safe with lots of fresh air for you
both. To protect your back, make sure your pram handles are
at waist level and keep close to the pram when walking. This
helps you use your legs and stops you hunching over.
As you get stronger you can gradually increase your time and
pace and even start to include a few hills. Keep listening to
your body and remember to not push yourself too much.
Starting with low impact exercise is best i.e. where you are not
jumping up and down. High impact exercise places too much
strain on your recovering pelvic floor and joints, and will
increase your risk of developing problems. This is something
you should avoid until you have stopped breast feeding.
Sit ups
However tempting, it is important not to start sit ups too soon
as it can result in gapping (herniation) of your abdominal
muscles. When pregnant the stomach muscles are excessively
stretched and in some cases there can be some gapping in the
muscles. This usually returns to normal within a few months
but if you try to overly contract the abdominal muscles too early
this can cause further separation and injury (especially if you
have gapping).
Speak to your GP/Midwife about this, but joining a post natal
Pilates class can teach you controlled exercises to prevent further
damage and allow you to safely return to full function.
If you experience back pain during pregnancy or post natally or
have concerns regarding exercising then a physiotherapist
(especially a Women's Health Physiotherapist) has specialist
knowledge in this area and is ideally placed to provide you with
the correct advice and treatment.
Gemma Newell is a Physiotherapist at www.central-health.com
