Getting back into a normal exercise routine after your baby is born can be a difficult task. However, with determination, support, and the right exercise and nutrition plan you can set and achieve your own personal weight loss goal. However, before getting started, be sure to get the OK from your doctor to ensure that you are healthy and strong enough to begin your postnatal workout routine.
The average woman gains about 30 pounds throughout her entire pregnancy. However, some women tend to gain a little more, but that’s only because everyone is different, so don’t be alarmed! Ready for the good news? Many women lose about 18 to 20 pounds in the first month after having their baby, which is almost all, if not half of the “baby weight” gained during pregnancy.
To prepare your body to get back into a normal workout routine, begin with slow walks. After having a baby, women’s bodies need to slowly adjust to working out just as any other person who has been out of the workout scene for a while. Take your baby out for a stroll each day so you get both exercise and quality time with your newborn. It may take up to six weeks for your body to fully adjust so you can get back to your before-baby workout routine. Aside from walking, Yoga and Pilates are great ways to reduce stress, get your blood flowing, strengthen your core muscles, and increase your flexibility.
aquaBelly fitness knows the best ways to get back your “before-baby” body. That’s why aquaBelly classes combine pilates, yoga, dance, weight training, and aerobics to address the fitness needs of both pre and post-natal women. When combined with water, these types of workouts help strengthen and shape your body best because it not only introduces the force of the water, but also keeps your body at a stable temperature so you don’t overheat.
Remember, getting back into a workout routine after having your baby may be tough at first. However, with the support of your family, friends, and doctors, you can achieve any goal you set for yourself as long as you put forth the effort and dedication. Always keep your health in mind and concentrate on slow progression to avoid unwanted injuries.
By Courtney Knowles, aquaBelly
Giving birth is a special time in a woman’s life. However, for some, entering into motherhood can be an emotional challenge. A mother wants nothing more than the best for her newborn, but sometimes postpartum depression can get in the way of those wonderful and happy moments between a mother and her child. Although postpartum depression can put a damper on your new life as a mom, you can make efforts to combat it.
Although a doctor’s assistance is often necessary, there are many ways a woman can help fight the affects of postpartum depression. Experts agree that there are five major ways a woman can overcome these postpartum blues.
Rest, which is number one on the list, is the most important because it keeps the body refreshed and healthy. Also, a lack of sleep leads to fatigue, which can increase the signs of depression. The second on the list is exercise. Exercise is an important factor in taking charge of your body because with exercise you feel energized, can lose “baby weight” and feel more motivated. Try some aerobics with upbeat music to kick the blues away. Eating well takes third place on the list, as a healthy balanced diet can increase your energy and regulate your body functions. Be sure to stay away from caffeine and alcohol because both can increase the signs of depression. Next on the list is sunshine! Take your baby for a nice walk each day to soak up some vitamin D, and get a little exercise in at the same time. Just be sure to apply sun block before saying hello to that powerful sunshine on Mom and be sure to provide shade for your newborn. The last on this important list is communicating with family and friends. These two groups of people give us the support we need to get through the tough times, so when you’re feeling blue, they are sure to bring a smile to your face or give you some help when you need it most.
Mothers are the givers of life and the nurturers to their babies. This is something to be proud of! When you feel depressed, never be afraid to ask for help and take care of one of the most important people in your life; you!
Stress is best to be avoided during pregnancy. Under stress, a pregnant woman puts not only herself at risk of complications during pregnancy but also puts her and her child at risk of health issues. Along with health risks, children born to mothers who were under much stress during their pregnancy have a higher risk of behavioral problems later in life.
Although there are many causes for a woman to stress, such as money, relationships, job loss and family issues, there are also many reason for a pregnant woman to reduce the stress of these issues during her pregnancy and even after her baby is born. Experts created a list of ways a woman can reduce stress during pregnancy. Among this list, the top five ways were 1. Hit the gym, 2. Line up a pregnancy “mentor,” 3. Learn how to meditate, 4. Practice your relaxation breathing, 5. Go for a massage.
The women of aquaBelly fitness know how important it is to maintain a stress free environment during the nine months of a woman’s pregnancy. aquaBelly classes are held in chest high water to reduce impact on your joints with upbeat music playing so that working out is no longer a burden in your day, it’s actually a stress-reducer! Enjoy the months of pregnancy and remember to minimize the stress in your life so you and your baby continue to be healthy and happy.