It’s been nine months since you’ve last seen your toes and the last time you worked out was before you were pregnant. Now that your little one is finally here, it’s time to get your body back in shape! But where do you start? This blog post will give you all the tips and advice you need to get started on your fitness and wellbeing journey, including everything from diet to exercise.
Pregnancy is a wonderful time for many women, but it takes its toll on your body in more ways than one. Many people are desperate to feel like their old selves again once their baby has been safely delivered. So what are the types of things you can do to get your body back in shape?
1. Eat a Healthy, Balanced Diet
Make sure you’re getting all the essential vitamins and minerals your body needs to recover from childbirth. Eating a balanced diet will help your body repair and rebuild faster, as well as giving you more energy for exercise. Making sure you get enough protein is also important, as it helps your body to build muscle. If you’re breastfeeding, diet is particularly important, as it helps you produce enough milk and provide good quality nutrition to your baby.
2. Do Low-Impact Exercise
After childbirth, you should avoid high-impact exercises like running and jumping. Instead, opt for low-impact activities that are gentle on the body such as walking, swimming, biking, or yoga. These activities will help you slowly build your strength and stamina so that you can eventually move onto more strenuous exercises. If you’ve had a C-section, you’ll need to get clearance from your doctor or midwife before doing any exercise. It is still possible to build up your fitness and strength after a C-section, but it’s important to know the right exercise to do, and to take it slowly.
3. Fix Issues From Childbirth Itself
Sometimes, childbirth can cause issues such as diastasis recti (a separation of the abdominal muscles), urinary incontinence, or pelvic organ prolapse. In these cases, it’s important to seek help from your doctor or physiotherapist in order to properly diagnose and treat the issue. This is crucial for helping you get back into shape and enjoying your body again. Some people opt for laser vaginal rejuvenation, which can help to tighten everything up again after having a baby.
4. Stay Hydrated
Staying hydrated is essential for your wellbeing, especially when you’re trying to get back in shape. Drinking enough water helps your body to stay healthy, and can help with fatigue and other post-pregnancy issues. Try to aim for eight glasses of water a day. If you don’t like the taste of water alone, try putting some slices of lemon, cucumber or a fruit of your choice in it. This might be enough to transform the flavor, while ensuring you aren’t consuming high sugar drinks.
5. Get Plenty of Rest
Don’t underestimate the importance of resting and sleeping. Sleep deprivation is a common problem for new moms, but it’s essential for your health that you get enough sleep. Make sure you take time for yourself to rest and relax, even if it’s just for a few minutes. And don’t push yourself to do an intensive exercise routine on the days when you are particularly sleep deprived. Some gentle yoga or even just some meditation may make you feel much more rejuvenated.
6. Take Time for Self-Care
It’s important to remember that you need to look after your own wellbeing during this time. Take some time each day to practice something that makes you feel good, such as reading a book, going for a walk, or having a relaxing bath. Doing something just for you will help to improve your mood and give you the energy to keep going. It will also help to keep your mental health in check, which is just as important as physical health when it comes to getting back into shape.
7. Try Postnatal Fitness Classes
Postnatal fitness classes are a great way to get back into shape. These classes focus on rebuilding your core and pelvic floor strength, and can be tailored specifically to your needs which can help you avoid the need for a vaginoplasty surgery. Postnatal fitness classes are usually small so that the instructor can give you individual attention and advice. This can be a great aspect of your overall plan to get back into shape. It’s also a great way to meet other new moms and make some friends. And when you get to know the other people who go to the class, you’re more likely to stay motivated and keep on going.
8. Ask for Help
Finally, don’t be afraid to ask for help. It can be difficult to make time for yourself when you have a newborn, but it’s so important that you take the time to look after yourself. If possible, ask family and friends to lend a hand with the new baby so that you have time to exercise or get some rest. You may also want to consider joining a local parent’s group, or even just finding some online support. There are many people out there who understand what you’re going through and who can offer advice and help.
Overall, getting back into shape after childbirth is a process that takes time and effort. However, if you take the necessary steps such as getting enough rest, staying hydrated and eating healthy, you will be able to achieve your goals. Don’t forget that it’s important to ask for help and to focus on self-care. With a bit of determination, you can get back into shape in no time!