POST-PARTUM
PRIVATE FITNESS TRAINING,
FITACTIVE
ORANGE COUNTY
Importance of
Post-Partum Fitness Training
The pregnant belly is a beautiful thing. Round and full of life, it is natural to revel in its appeal.
But now that the baby is here, the belly is still there. Not quite as lovely as before, it feels like jello. (At least the post-partum belly of my sister in-law did!) I found her often thinking back to her pre-pregnant days… when her belly was at least a little flatter than it was post-partum, and didn't make her look like she was still five months pregnant. Post-partum fitness can give you a fresh outlook on life and help you regain your figure. It is amazing how good a little exercise can make you feel, physically and psychologically. Being a new mom is a tough job… you're always on call to your new little bundle. You suffer from lack of sleep, lack of privacy and a definite slump in hormonal well-being. It's really hard to feel good about yourself when you're sleep-deprived and covered with baby spit.
It is easy to feel depressed and exhausted. Taking a little time to exercise is not only good for your bodies, it is a little bit of well-deserved "me" time.
Fending off Post-partum Depression
Taking care of your new baby is challenging. While that little tyke is the most wonderful baby in the entire world, he is still a demanding little bundle of humanity.
And he depends on you for everything. It's not his fault. But if you're not careful, you can become completely overwhelmed, especially if your little one is colicky or teethes early. It is really easy to slip from exhaustion to depression. When you're depressed, you don't care how you look. You don't have energy to do anything beyond the most basic tasks. Simple setbacks may turn you from a competent mother to a tear-filled mess. You may not be able to sleep even when your baby does or you may find yourself too tired to get out of bed. You may find yourself with no appetite or you may mechanically eat everything within reach. If these kinds of symptoms go on for more than two weeks, it is time to seek help. There are some simple things you can do if you feel you are starting to feel depressed.
• Get dressed every day. Even if the baby is going to spit up on you as soon as you are finished, do it anyway.
• Comb your hair. • Get fresh air every day, even if it is only for a few minutes. • Sleep when your baby sleeps. • Enlist the help of your spouse, friends and family to help with household chores for awhile. • Now is the time to take a little time for yourself. Give yourself a reason to be nice to yourself. An exercise class would not only help you get back in shape, it would get you out with other adults for a set time on a regular basis and utilize the anti-depressive effects of exercise. Studies have proven how much of a difference regular exercise makes when recovering from depression. The exercise gets the blood flowing, gets oxygen into your lungs and brain, and can make a big difference in your outlook every day.
Getting Back in Shape
Start slowly, especially if you had a cesarean section. Make sure you've got clearance from your doctor if you are healing from surgery.
You can start exercising at home, or enroll in a class. Having a class to look forward to may help you stay motivated, and some classes let you bring your baby for special "baby and me" exercises. After a few sessions, you'll find that you are feeling better. You may find yourself with more energy and that you feel more capable of handling your new role as a mom. Another month or so of exercise class and you'll see yourself in the mirror and see a real difference in your belly. Remember, it took nine months to stretch those muscles out… it will take a little while to get them back in shape. Be patient, and enjoy the benefits of your exercise class. As you get into your new exercise regime, you'll find yourself able to do more strenuous exercises, and the results will become more noticeable. Before you know it, you'll be one of those moms you envied before with a flat or almost-flat belly, a smile on their face, and a baby on their hip.
Benefits of Getting into Shape
Getting into shape after your baby's birth is good for your body.
You will notice that the aches and pains of parenting (mostly back aches and tired muscles) are a lot less noticeable.
Your back muscles will be stronger, your leg and arm muscles will be stronger. By strengthening your abdominal muscles, not only do you feel better about your postpartum self, but if you decide to have another baby in the future, your abdominal muscles will be in great shape to support that baby. Having strong abdominal muscles help prevent the occurrence of a pendulous abdomen, which is when the baby is lying outside of the pelvic girdle, making for possible complications at birth. Getting into shape after your baby is born is also great for your self-esteem. If you look great and you feel great, you show this attitude to the world. Packing around fewer pounds is also good for our bones, our circulatory systems and our overall health. Every extra pound we carry must have more blood vessels to carry blood to all the cells, which causes our hearts to work harder. Carrying extra weight can lead to other health problems, like diabetes and heart disease.
As you can see, tending to your post-partum health has numerous benefits for your health and well-being. Start with a simple exercise class and see where it takes you.
A happier you is waiting in the wings.
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Most doctors will recommend that pregnant women avoid exercises after the first trimester that require them to lie flat on their backs.
NO bouncing
NO jarring (up and down movements)
NO leaping
NO sudden change of direction
NO risk of abdominal injury
Exercises to do attempt...
that does depend on what interests you, and what your doctor advises. Many women enjoy swimming, water aerobics, pilates, biking, or just simply walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability). Try for a combination of aerobic, strength, and flexibility exercises, and avoid bouncing. Many doctors will always recommend walking. If you're just beginning, begin with a moderately fast pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a novice or a pro, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down. Whatever type of exercise you and your doctor decide on, the key is to always listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy to become off your balance, especially in the last trimester. Your energy level may also vary greatly from day to day. And as your baby grows and pushes up on your lungs, you'll notice a decreased ability to breathe in more air (and the oxygen it contains) when you exercise. If your body says, "Stop!" then stop! As you already know during your pregnancy, high amount of estrogen leads to fat storage-especially in the hips, thighs, butt, belly, and breasts-to help nourish the baby. You can lose this fat after delivery with healthy diet and exercise. While breast-feeding: Your hormones tell your body to keep holding on to extra fat to help provide nourishment for your little one. Once you do stop nursing your baby, your body will be more willing to let go of that extra fat. During perimenopause: Estrogen level drop, prompting you to grow your fat storage up to 20%. This is because fat in your body after menopause becomes the only source of estrogen. You can limit this naturally with exercise and healthy diet.
(: - ) Thank You Kindly for reading this article to its end. If you have any questions and/or comments,
I would love to hear from you! eMail: fitactive@me.com mobile: 949.244.2352 Most sincerely,
Gabriyel Atreyu
Human Body Maintenance Engineer
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FITACTIVE
Urban Fitness Gym
949.244.2352
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