Getting Back To Prebaby Body - A New Journey Of Taking Charge
Pregnancy for women is beautiful and the most exciting phase of life. For once you feel nature has such powers which are beyond your control and understanding. For the mother, it is like experiencing a 4D SONY BBC documentary where a seed is germinating and working it’s the way to the surface against all odds. To create this life whole body undergoes changes which are both physical and emotional. Right after the delivery, a woman is devoted to her newborn. Simultaneously, she can be highly sensitive about her looks. But it’s the job of her partner to offer constant help and support so that she can takeout for her own health too which help both the partners to resume back to their life soon enough. To get back into the prebaby body is very important. But that is not just to look good, or just to feel good. Getting back into shape means building your stamina for the new responsibility ahead.
Apart from weight gain during pregnancy, overstretched abdominal muscles are also unavoidable. Prolonged retention of this extra weight after delivery can pose serious health issues, which may include heart issues, permanently deformed bones, permanent fat deposition around the abdominal area and many more.
But before you get motivated for a hardcore health regime to take a break, as your body has been through tremendous upheaval and needs time to recover. Two conditions should be checked- firstly, do not perform even a moderate exercise if lochia ( bleeding after delivery) persists. This will subside in a few weeks. Secondly, check for rectal diastasis, a condition where the vertical muscles of your abdominal wall separate down the middle during pregnancy to give your uterus room to expand. It takes 3-5 days to heal. Meantime, Dr Joanne Stone (co-author of Your New Pregnancy Bible) suggests the “hug technique” to strengthen your abdominal muscles. Lie on your back with your knees bent and cross your arms at your waist as you raise your head and shoulders off the floor.
After a normal delivery, it takes around 6 weeks to recover. You can start your workout regime slowly and steadily as your doctor approves of it. It can be a good idea to involve your young one in your regime, as it develops a special bond between you and your child. Your regime should involve not only cardiovascular fitness but also region-specific exercises which will increase flexibility and muscle conditioning. Whether you opt for- aerobics, yoga or Pilates just make sure you start slow and avoid any strenuous exercise at least until you have stopped breastfeeding completely. Strenuous exercise tends to build up lactic acid in your milk.
There are exercises which you may start just the next day, on your hospital bed, and there are exercises after your body recovers from all the shocks. After a C section delivery, when still in hospital you may start with pelvic floor exercises to overcome numbness and swelling. After 7-12 weeks you may start with abdomen workout and strengthening lung and heart once again.
Combine recovery with healthy eating with strength and toning exercises. After a normal delivery, it takes around 6 weeks to recover. Postpartum eating should be mindful. But that means fruits, veggies and dairy products. The 2011 report by the UK’s Advisory Committee on Nutrition suggests an increase of around 330 calories per day. Later on, after around 6 weeks you can come back to ore pregnancy requirements of 1950 to 2100 calories.
Apart from diet and exercise, another tool is music. Music is one thing which can motivate any soul. Music is as soothing during postpartum as it is during your pregnancy. Pick up your music and take charge of your new found change in life.
