Knowing when to return to exercise after having a baby can be a tricky decision, and it is very much based on the individual. Every body reacts differently to the physical impact of pregnancy and birth, as well as the exhaustion of having a newborn. So, it is important to ease yourself back in and not feel pressured to jump back in too early.
New mums are pulled in so many directions. There is perceived judgement if you are not investing every minute of the day into your newborn. Along with the pressure that can come from the media, where new mum’s “bounce back” with what looks like no effort. As a result, new mums can feel the pressure to get back into a fitness schedule before they are ready.
It is more important to listen to your body and understand what’s right for you, your body and family.
The first step is to get clearance to return to exercise from your doctor. Once you have this, you start with small steps, literally. Day one may be a lap around the block, day two may be 100 laps of the dining room at 3am with an unsettled baby (I’m sure that is an exaggeration, but that’s how Jo felt). It is important to find a balance between healthy movement, self-care and Bub’s needs.
Working with a personal trainer can help you to make the most of the limited time that you do have and to ensure that the exercise program is safe and designed to meet your individual needs. Your personal trainer must monitor your health and post-natal care on a continuous basis, particularly abdominal muscle separation, core stability and pelvic floor function. Safety in training and practice is a fundamental principal at 11:11 and something that is considered during every session.
If leaving Bub is not an option, there are a number of great exercises that can be done to incorporate them. For example find a fellow mum and meet up for a walk and a chat, join in tummy time and do some gentle stretches or alternating arms when carrying your little one.
Having a family is not an excuse to stop you working out, but motivation to be healthy and well.
Finally, be kind to yourself. Being a new mum is tough, your life will have changed completely and forever. On this journey, you will realise that no day is the same and many moments will not go as planned. One day you may get the chance to do a killer workout and the next you may be met with chaos and baby poo, with a workout the furthest thing from your mind. Remember, it’s ok to give yourself grace and start fresh tomorrow.
We would love to connect with you if we can help you on your post-baby journey. Contact us today.
Take care of yourself
Shaun