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Exercise and Recovery for New Mums

Exercise and Recovery for New Mums

Bringing a new life into the world is an incredible journey that transforms a woman both physically and emotionally. As new mums embrace the joys and challenges of motherhood, the idea of reclaiming pre-pregnancy fitness can feel like a daunting task. Navigating postpartum fitness involves a delicate balance of self-care, patience, and safe exercise practices. In this guide, we'll explore how new mums can embark on their postpartum fitness journey, focusing on recovery, safe exercise routines, and the importance of self-compassion.

Understanding the Postpartum Body

Before diving into a postpartum fitness routine, it's crucial to recognise and honor the changes the body undergoes during pregnancy and childbirth. Pregnancy hormones, such as relaxin, which soften ligaments, can linger postpartum, affecting joint stability. Additionally, abdominal muscles may have stretched and separated during pregnancy, and pelvic floor muscles may be weakened.

These physiological changes highlight the importance of adopting a gradual and mindful approach to postpartum fitness. Always consult with a healthcare professional before starting any exercise routine, ensuring that you receive personalised advice based on your specific postpartum recovery.

Prioritising Recovery

The initial weeks following childbirth are a critical period for recovery. Rest, proper nutrition, and hydration play key roles in healing, allowing the body to recover from the physical stress of labour and delivery.

Begin with gentle movements, such as walking, to promote blood circulation and aid in recovery. Pay attention to your body's signals, and if you experience pain or discomfort, consult your healthcare provider. Adequate rest is not only essential for physical recovery but also for mental well-being as you navigate the demands of caring for a newborn.

Safe Postpartum Exercise

Once your healthcare provider gives the green light, incorporating safe postpartum exercises can help rebuild strength and stamina. Focus on exercises that target the core, pelvic floor, and overall body conditioning. Here are some safe postpartum exercises to consider:

Pelvic Floor Exercises: Kegel exercises are invaluable for strengthening the pelvic floor, aiding in bladder control, and supporting postpartum recovery.

Deep Abdominal Engagement: Gentle core exercises like pelvic tilts and transverse abdominal engagement can help reconnect with and strengthen the deep abdominal muscles.

Low-Impact Cardio: Begin with low-impact activities like walking, swimming, or stationary cycling to enhance cardiovascular fitness without placing excessive strain on joints.

Yoga and Pilates: These disciplines emphasise controlled movements, breath awareness, and core strength, providing a gentle yet effective approach to postpartum fitness.

Postpartum-Focused Classes: Consider joining postpartum fitness classes specifically designed for new moms. These classes often incorporate exercises tailored to postpartum recovery and provide a supportive community.

Self-Compassion and Realistic Expectations

It's essential for new mums to approach postpartum fitness with self-compassion and realistic expectations. The journey to regaining pre-pregnancy fitness is unique for each woman, and there is no one-size-fits-all approach.

Embrace the changes your body has undergone and allow yourself the time needed for recovery. Set realistic and achievable fitness goals, considering the demands of caring for a newborn. Some days, a short walk or gentle stretching may be all that's feasible, and that's perfectly okay.

Building a Support System

Navigating postpartum fitness is not a solo endeavour. Building a support system, whether through friends, family, or fellow new mums, can provide encouragement and motivation. Share your experiences, exchange tips, and celebrate each other's victories, no matter how small.

Post Partum Support

Just like maternity underwear, womens disposable underwear have comfortable pads that help leakage and give you the mental relief in not having to worry about wet patches and staining while working out. They can also be used as overnight pads and large period panties. Check out our post partum briefs here to give you the peace of mind. Or check out our Postpartum Bundle that also includes a Peri Bottle to help provide relief to your perineum. 

Navigating postpartum fitness is a holistic journey that involves patience, self-care, and a gradual reintegration of safe exercise practices. Prioritise recovery, consult with healthcare professionals, and approach postpartum fitness with self-compassion. By embracing realistic expectations and building a supportive community, new mums can embark on a fulfilling and sustainable path toward regaining physical strength and overall well-being while cherishing the precious moments of early motherhood.

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