22 AUGUST | SEPTEMBER 2019 best health besthealthmag.ca
BEST ADVICE
First off, congratulations on
your new bundle of joy!Now, let’s backtrack: For about 40
weeks, you carried an extra 20 to
60 pounds, 24 hours a day, seven
days a week. This put a dramatic
load on your lower and upper back,
pelvis and hips. Your muscles and
ligaments even changed accord-
ingly to accommodate your baby.
Then you went into labour, where
contractions and pushes put fur-
ther strain on those muscles and
ligaments. You may have also
experienced tears during the deliv-
ery. All of these factors helped to
weaken and destabilize your body.
So, what can you do to offset that
incredible strain on your body and
get back into shape?
First, enlist the help of the pros.
Start by discussing your goals with
your gynecologist or physician and
ask them for guidance in your
recovery process. How soon you
can start exercising depends on
the details of your birth, such as
whether it was a C-section and if
there were complications, and
should be discussed with your doc-
tor. Once you’ve been given the OK
to begin, I suggest consulting with
a fitness professional who special-
izes in postpartum exercise. ThereI just had a baby.
How can I get back
into working out?
are definite dos and don’ts that you
need to follow, and this pro should
be able to help you rebuild your
strength safely.
As with pre-pregnancy fitness,
your post-pregnancy exercise pro-
gram should help you perform the
six primal movement patterns:
push, pull, twist, squat, bend and
lunge. Those six movements will
support you as you transition into
parenthood, whether you’re push-
ing a stroller or squatting to pick
up your little one off the f loor.
Remember to add about 20 to 30
minutes of cardiovascular exer-
cise to the mix three or four times
a week, too.
Yo u r e x e r c i s e p r o g r a m s h o u l d
include plenty of work for your
abdominals, lower back and glutes
to improve your midsection stabil-
ity and pelvic f loor strength, which
may have been compromised.
Speaking of pelvic f loor strength,
that’s where many women have
issues post-pregnancy. Doing deep
diaphragmatic breathing with full
exhalation, learning to draw the
belly button in and bracing the abs
are key to strengthening your pel-
vic f loor and avoiding any pro-
lapse. Seeking out a pelvic f loor
therapist can help you strengthen
this area further, if needed.
Another common issue post-baby? Diastasis recti.
This occurs when the
abdominal muscles on
either side of the belly,
which separated to
make room for the baby,
don’t snap back imme-
diately post-pregnancy
and the extra pressure
pushes the muscles for-
ward, making it look
like you’re still preg-
nant. Avoid the urge to
do sit-ups and crunches to change
this, as it will only increase pres-
sure on your abs and make things
worse. Instead, focus on bracing
your core and learning to draw in
your belly button during other
exercises, such as squats.
Don’t forget about your mental
health: Exercise is important for
adjusting to the mental and emo-
tional challenges of parenthood,
too. It’s also great for enhancing
your mood, and connecting with
others in group fitness classes can
go a long way for moral support
and accountability from others in
a similar situation.
Make your return to the gym
something to look forward to
because it will make you stronger
and more capable of the physical
and mental tasks that you will face
as a parent every day. bhISTOCKPETER LEVIDIS
is a certified athletic therapist
sportspecialists.ca
@sportspecialists