You’ve had your six-week check-up and you’ve been told it’s safe to exercise. Now what?
Here are some guidelines from Belly Bootcamp to help you get started:
Set realistic goals. It took you almost a year to put on the baby weight and it’s going to take some time to work it off. Eat healthily, adding approximately 500 extra calories per day for breastfeeding, and use exercise to raise your metabolism and help you lose fat and tone up. Aim to lose 1 to 2 pounds per week and celebrate the small achievements. Remember, your fitness is always a work in progress.
Know when to stop. Any heavy bleeding, pain or infection is a definite reason to stop exercising and see your physician. Discomfort, bladder control issues, caesarean pain, breast discomfort and fatigue are all reasons you might consider easing back on your routine or resting completely until you feel better.
Get enough. Enough exercise, enough rest, enough food and enough water. Exercise at least 3 days/week but no more than 5 to 6 days/week. Begin with as little as 10 minutes of walking and build up to 30 to 40 minutes of challenging cardio by adding 5 minutes/week and gradually increasing your speed/intensity. Rest whenever possible. Without adequate sleep your body will stubbornly hold onto fat. Fitness is most achievable when you take a holistic approach.
Seek help. Childbirth and motherhood place a great deal of demands on a woman’s body. You may want to work with a qualified instructor or trainer who can help you safely and effectively rehabilitate your pelvic and core muscles and restore proper posture to help prevent future injuries and discomforts.
Strength training, stretching and cardiovascular exercise are all important to your recovery and to your personal goals for fat loss and fitness. Here is a sample week of exercise for a new mom (at least six weeks postpartum).
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S
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M
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T
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W
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T
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F
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S
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rest or moderate cardio
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postnatal
fitness class
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rest
(stretch, stroll, walk the dog)
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swimming, walking, other cardio
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postnatal fitness class
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rest
(stretch, stroll, walk the dog)
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pilates class (alone time)
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Remember to listen to your body and its need for food, water and rest, as well as exercise. Patience is key – to parenting and weight loss!
Think this is sweet? Try:
Dara Duff-Bergeron is a veteran fitness trainer and a specialist in women’s health and fitness. With a decade under her belt, Dara now shares her exceptional experience and down-to-earth philosophy through Fit Family (fitfamily.ca) personal training and Belly Bootcamp (http://www.bellybootcamp.ca) pre- and post-natal fitness. Dara is mommy of one with another on the way, and lives in Toronto with her own little fit family.
