Postpartum Conditioning
Your Post-Baby Body
When I was pregnant with my son Caden, I gained about 35 pounds and it amazed me how many people wanted to touch my belly! It seemed as though I had given everyone the “okay to touch my big belly” permit! But it really didn’t bother me. Actually, I thought it was quite cute at times. Then my son was born. I’d been waiting for months to meet him and he’s finally here! As a new mom, I wanted to make sure Caden got everything he needed from me. I nursed him from day one and watched him get bigger and bigger. My midwife commended me on how much I really put into taking care of him. I thought to myself I owe it to him, as he has been on a journey from a fetus to water baby in my womb to infant out into this world. It must be so hard to suddenly find your soul in a helpless, tiny body; a body that requires ingesting food and eliminating waste and wearing clothes and seeing lights and hearing noise. At times I felt overwhelmed as I was concentrating on him so much that I somehow allowed myself to get lost in his world.
Most of us spend so much of our time thinking about our little child and acclimating him to the world that, before we realize it, we are in bodies that we don’t even know what happened to. It doesn’t help any to turn on the TV or read about actresses that have returned back to either their pre-pregnancy weight or are looking even better in a matter of a few weeks! For the majority of the population it’s not that easy.
Total Body Conditioning
Be Realistic
- Know your body. Know yourself. Everyone doesn’t have a “bounce back into shape” body. For those that are younger or who were active before their pregnancy, it may not be as much of a challenge as for those who had sedentary lifestyles.
- Listen to your body. Your body needs to recover. Your body has just gone through a very miraculous and awesome experience. Remember, it took NINE months for your body to change shape for pregnancy—it could take that long, or even longer, for your body to change back!
- It’s OKAY! Keep a positive mental outlook and whenever you feel down, just remember why you went through all that you did: That sweet little baby!
Breast is Best
There is no better food you can provide for your bundle of joy than breast milk. Every year a new study appears finding some nutrient or immunological factor found in breast milk that cannot be duplicated in a laboratory. Benefits for you include:
- After birth, immediate breastfeeding helps contract the uterus and reduce the risk of hemorrhaging.
- Breastfeeding aids in natural weight loss by using up an extra 500 calories a day! That’s comparable to getting almost 2 hours of aerobic activity a day…wow!
Exercise
There is no other method of weight loss that is as effective and healthy as exercise. You have to make time to exercise. Try it when baby sleeps or get up an extra hour or two. It will get rid of those extra pounds, help you fight depression and will keep you healthy— unlike fad dieting. But before you begin working out, consult a doctor to find out when you can start your workout sessions.
Usually doctors advise six weeks rest if you’ve had a vaginal birth and eight weeks gap if it was a cesarean birth. Initially you can stick to walking or swimming and slowly tread on to other strenuous exercises. It does not take long to go for a walk. It also gives your husband some time to spend with your child. The time alone is also good for the mind. Work out a program chart for yourself and adhere to it. The company of your friend in these programs will provide enough motivation. Keep good music during your exercise. It helps you perform better. So get ready for a ten minute exercise session and make it thirty minutes after a while. If you experience short breath or dizziness during this period, stop immediately.
Kegel Exercises
To “find” your Kegel or pelvic floor muscle, try stopping and starting the flow of urine next time you go to the bathroom. That “squeezing” is the pelvic floor muscle contracting. Now try contracting and relaxing the pelvic floor while sitting at your desk, driving in your car, washing dishes, and while having intercourse. And don’t worry—this exercise isn’t visible to onlookers, so you can have a conversation with someone and do your Kegels at the same time. Your goal should be 100 per day.
Isometric Abdominal Contractions:
Lay on your back with knees bent and feet flat on the bed or floor. Take a deep breath in, and exhale as you tighten the abdominal muscles by pulling your belly button into the floor. Inhale as you release.
Sleep
Yes, you read it correctly, we need to get the sleep our body needs! If only there were extra hours in the day! Perhaps this may motivate you to get as much sleep as you can: Sleeping more has been shown to aid in weight loss because if you’re tired, you’re more likely to eat junk food and refrain from working out. Of course if you have a newborn a few weeks old, this may seem like a dream. Please be patient; it will only get better!
Nutrition
No one diet works for anyone. This is so important because it is up to you to know your body. We all know that eating a balanced diet filled with lots of whole foods, fruits and veggies is important. But you have to know what works for you, not what everyone else is doing. Remember: We eat the way we live.