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experiencelifemag.com
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New Baby, New Body
Having trouble fitting fitness into your new mom life? Here's how to create a fresh routine.
By Elizabeth Larsen |
September 2007 |
1.
Your new body isn't like your old body.
2. You're too
wiped out to work out.
3. You're feeling
isolated or glum.
4. You're time-crunched.
Resources
When I was pregnant with my first child, I imagined my upcoming maternity leave
as a welcome respite from the stresses of my job – an unhurried stretch
of nursing and cuddling, interrupted only by some serious me-time that I'd use
to get back in shape. Little did I know that the needs of a newborn would be
so all-consuming that a trip to the gym would feel as attainable as a blast-off
to Mars.
But after months of surrendering to the allure of the couch and Doritos, I realized
that returning to some kind of fitness routine was probably the single most
important step I could take toward being a happy new mom. Like me, most new
moms discover that the time invested in exercising pays off. It's a proven way
to lose baby weight, plus it gives you more energy, elevates your mood and sets
a healthy example for the entire family. And reestablishing a fitness routine
may not be as tough as it seems, once you know how to spot – and then
overcome – the most challenging obstacles.
1.
Your new body isn't like your old body. (Back
to Top)
Your body isn't what it used to be – and we're not just talking about
added pounds and loss of core strength. "Postpartum is a state of transition
and imbalance – physically, mentally, hormonally and emotionally," says
Bonnie Berk, RN, MS, founder of Motherwell Maternity Health and Fitness and
author of Motherwell
Maternity Fitness Plan (Human Kinetics, 2005). In addition
to suggesting gentle cardio workouts, Berk recommends stretching and core-strengthening
exercises like yoga or Pilates because they promote healing and prevent injury.
Although it sounds counterintuitive, sit-ups are the single worst
kind of exercise for a new mom, says Erin O'Brien (see Coverage),
a Los Angeles–based personal trainer who specializes in pre- and postnatal
fitness. Because your abdominal muscles are still extremely weak, sit-ups distend
the abdominal wall and create a bulging belly. Try alternating ab-strengthening
exercises instead (see Resources, below).
Nursing moms also will notice that their much larger – and heavier –
breasts can make exercising painful. Lisa Druxman, MA, coauthor of Lean
Mommy (Center Street, 2007) and Chief Founding Mother
(that's CEO) of Stroller Strides, a nationwide exercise support group for moms,
suggests wearing a supportive nursing bra – or even two – and nursing
immediately before your workout to empty your breasts. Just remember to remove
your exercise bra when you're finished; too much restriction can cause mastitis,
a painful inflammation that can lead to infection.
Pregnancy and giving birth also can affect your thyroid. If you've been exercising
for several months and see no weight reduction or improvement in your energy
level, consider asking your doctor about having it checked.
2.
You're too wiped out to work out. (Back
to Top)
A new mom is often an exhausted mom. "Exercising should be about reenergizing,"
says Druxman. "This can be a hard time for moms who were very physically fit,
because they focus on their body and the fact that they can't fit into their
clothes. But we have the rest of our lives to be the size we want. Instead,
focus on having the strength to enjoy motherhood."
Many women do light stretching, modified core-strength exercises (e.g., bridge
poses and gentle isolations of the abdominal muscles), Kegel exercises and moderate
walking almost immediately after giving birth, but talk to your doctor about
the right schedule for you.
Focus on baby steps. If you get winded walking around the block, go half as
far next time. Build up gradually, and if you have been bleeding and it increases
or turns bright red, scale back. Respect your body's limits, and trust it to
tell you what it needs.
Meanwhile, focus on eating healthfully. It may be easy to order pizza, but relying
on takeout means settling for options that are often less than wholesome. Elisa
Zied, MS, RD, a New York City nutritionist and author of Feed
Your Family Right! (John Wiley and Sons, 2007), suggests
an easy, satisfying alternative: plop some preassembled shish kabobs on the
grill, or use them as the basis for a quick stir-fry.
Also, stay hydrated: Nursing moms need at least eight glasses of water a day.
And reach for healthy snacks that will give you an energy boost, such as fruits,
nuts, seeds and whole-grain crackers.
3.
You're feeling isolated or glum. (Back
to Top)
While roughly one in five new moms will suffer from full-blown postpartum depression,
the overwhelming majority will experience some milder form of baby blues. "For
women used to the camaraderie of an office, life with a tiny baby can be extremely
isolating," says Berk. If you're feeling down, often the last thing you want
to do is drag yourself over to the gym, but exercise is a proven way to lose
the blues – and it can offer some much-needed social interaction.
Fitness groups like Stroller Strides, or Mommy and Me yoga classes, are a great
way to get back in gear, not only because the exercise boosts your endorphins,
but also because you'll meet other moms. If group exercise feels too overwhelming,
consider hiring a personal trainer. Remember to ask for help, even if it's just
having a friend watch the baby for 30 minutes while you go for a bike ride.
4.
You're time-crunched. (Back
to Top)
Nursing, laundry, more nursing, more laundry. Even if you have the energy for
a full-blown workout, finding the time can be a challenge. Tune out your mother's
well-meaning advice about managing your time more effectively, and instead accept
Berk's suggestion that a new mom's priorities should start with herself and
end with housework. Instead of vacuuming, hit the gym. Many provide childcare
– take advantage of it.
If you can't make it to the gym, start working out at home with a virtual trainer.
O'Brien's Postnatal
Rescue DVD (Acacia, 2007) requires nothing more than
a television, a DVD player and a padded rug where you can practice her gentle
15-minute routine that's designed to help you get your back, abdominals, buttocks,
inner thighs and hips back in shape.
When it comes to postpartum fitness, every bit helps. Isolate your core when
you lift the stroller out of the car or pick up toys off the floor. If you're
carrying your baby in a front pack, throw in a few lunges or squats, taking
care to maintain your posture. Five minutes here and there will help, and before
you know it, you'll be shaping up to be a great mom, and a happy one, too.
Elizabeth Larsen is a Minneapolis-based freelance writer.
For more on losing weight postpregnancy, see "Bye-Bye,
Baby Weight," in the September 2004 archives.
Resources (Back
to Top)
Books
Lean Mommy:
Bond with Your Baby and Get Fit with the Stroller Strides Program by
Lisa Druxman, MA, with Martica Heaner, MA, MEd (Center Street, 2007) –
Includes stroller workouts, front-pack workouts and eating guides for new moms.
Motherwell
Maternity Fitness Plan by Bonnie Berk, RN, MS (Human Kinetics,
2005) – Outlines program that includes core conditioning, flexibility,
strengthening, motivation, relaxation and nutritional advice.
Web
www.strollerstrides.com –
An exercise support group for new moms founded by Lisa Druxman, MA.
www.momwell.com – Bonnie
Berk's online community for new moms; includes a library of information about
postpartum health.
www.seemommyrun.com –
Connects moms across the country with baby-friendly walking and running groups
in their communities.
DVDs
Postnatal
Rescue with Erin O'Brien (Acacia, 2007) – Teaches
strengthening exercises and progressions to get you through baby's first year.
Yoga Ma
Baby Ga: Mama and Me Postnatal Yoga (Down Dog Productions,
2005) – An interactive mommy and baby yoga experience.
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New Baby, New Body
Having trouble fitting fitness into your new mom life? Here's how to create a fresh routine.
By Elizabeth Larsen | Fitness Fixes Department,
September 2007 |
1.
Your new body isn't like your old body.
2. You're too
wiped out to work out.
3. You're feeling
isolated or glum.
4. You're time-crunched.
Resources
When I was pregnant with my first child, I imagined my upcoming maternity leave
as a welcome respite from the stresses of my job – an unhurried stretch
of nursing and cuddling, interrupted only by some serious me-time that I'd use
to get back in shape. Little did I know that the needs of a newborn would be
so all-consuming that a trip to the gym would feel as attainable as a blast-off
to Mars.
But after months of surrendering to the allure of the couch and Doritos, I realized
that returning to some kind of fitness routine was probably the single most
important step I could take toward being a happy new mom. Like me, most new
moms discover that the time invested in exercising pays off. It's a proven way
to lose baby weight, plus it gives you more energy, elevates your mood and sets
a healthy example for the entire family. And reestablishing a fitness routine
may not be as tough as it seems, once you know how to spot – and then
overcome – the most challenging obstacles.
1.
Your new body isn't like your old body. (Back
to Top)
Your body isn't what it used to be – and we're not just talking about
added pounds and loss of core strength. "Postpartum is a state of transition
and imbalance – physically, mentally, hormonally and emotionally," says
Bonnie Berk, RN, MS, founder of Motherwell Maternity Health and Fitness and
author of Motherwell
Maternity Fitness Plan (Human Kinetics, 2005). In addition
to suggesting gentle cardio workouts, Berk recommends stretching and core-strengthening
exercises like yoga or Pilates because they promote healing and prevent injury.
Although it sounds counterintuitive, sit-ups are the single worst
kind of exercise for a new mom, says Erin O'Brien (see Coverage),
a Los Angeles–based personal trainer who specializes in pre- and postnatal
fitness. Because your abdominal muscles are still extremely weak, sit-ups distend
the abdominal wall and create a bulging belly. Try alternating ab-strengthening
exercises instead (see Resources, below).
Nursing moms also will notice that their much larger – and heavier –
breasts can make exercising painful. Lisa Druxman, MA, coauthor of Lean
Mommy (Center Street, 2007) and Chief Founding Mother
(that's CEO) of Stroller Strides, a nationwide exercise support group for moms,
suggests wearing a supportive nursing bra – or even two – and nursing
immediately before your workout to empty your breasts. Just remember to remove
your exercise bra when you're finished; too much restriction can cause mastitis,
a painful inflammation that can lead to infection.
Pregnancy and giving birth also can affect your thyroid. If you've been exercising
for several months and see no weight reduction or improvement in your energy
level, consider asking your doctor about having it checked.
2.
You're too wiped out to work out. (Back
to Top)
A new mom is often an exhausted mom. "Exercising should be about reenergizing,"
says Druxman. "This can be a hard time for moms who were very physically fit,
because they focus on their body and the fact that they can't fit into their
clothes. But we have the rest of our lives to be the size we want. Instead,
focus on having the strength to enjoy motherhood."
Many women do light stretching, modified core-strength exercises (e.g., bridge
poses and gentle isolations of the abdominal muscles), Kegel exercises and moderate
walking almost immediately after giving birth, but talk to your doctor about
the right schedule for you.
Focus on baby steps. If you get winded walking around the block, go half as
far next time. Build up gradually, and if you have been bleeding and it increases
or turns bright red, scale back. Respect your body's limits, and trust it to
tell you what it needs.
Meanwhile, focus on eating healthfully. It may be easy to order pizza, but relying
on takeout means settling for options that are often less than wholesome. Elisa
Zied, MS, RD, a New York City nutritionist and author of Feed
Your Family Right! (John Wiley and Sons, 2007), suggests
an easy, satisfying alternative: plop some preassembled shish kabobs on the
grill, or use them as the basis for a quick stir-fry.
Also, stay hydrated: Nursing moms need at least eight glasses of water a day.
And reach for healthy snacks that will give you an energy boost, such as fruits,
nuts, seeds and whole-grain crackers.
3.
You're feeling isolated or glum. (Back
to Top)
While roughly one in five new moms will suffer from full-blown postpartum depression,
the overwhelming majority will experience some milder form of baby blues. "For
women used to the camaraderie of an office, life with a tiny baby can be extremely
isolating," says Berk. If you're feeling down, often the last thing you want
to do is drag yourself over to the gym, but exercise is a proven way to lose
the blues – and it can offer some much-needed social interaction.
Fitness groups like Stroller Strides, or Mommy and Me yoga classes, are a great
way to get back in gear, not only because the exercise boosts your endorphins,
but also because you'll meet other moms. If group exercise feels too overwhelming,
consider hiring a personal trainer. Remember to ask for help, even if it's just
having a friend watch the baby for 30 minutes while you go for a bike ride.
4.
You're time-crunched. (Back
to Top)
Nursing, laundry, more nursing, more laundry. Even if you have the energy for
a full-blown workout, finding the time can be a challenge. Tune out your mother's
well-meaning advice about managing your time more effectively, and instead accept
Berk's suggestion that a new mom's priorities should start with herself and
end with housework. Instead of vacuuming, hit the gym. Many provide childcare
– take advantage of it.
If you can't make it to the gym, start working out at home with a virtual trainer.
O'Brien's Postnatal
Rescue DVD (Acacia, 2007) requires nothing more than
a television, a DVD player and a padded rug where you can practice her gentle
15-minute routine that's designed to help you get your back, abdominals, buttocks,
inner thighs and hips back in shape.
When it comes to postpartum fitness, every bit helps. Isolate your core when
you lift the stroller out of the car or pick up toys off the floor. If you're
carrying your baby in a front pack, throw in a few lunges or squats, taking
care to maintain your posture. Five minutes here and there will help, and before
you know it, you'll be shaping up to be a great mom, and a happy one, too.
Elizabeth Larsen is a Minneapolis-based freelance writer.
For more on losing weight postpregnancy, see "Bye-Bye,
Baby Weight," in the September 2004 archives.
Resources (Back
to Top)
Books
Lean Mommy:
Bond with Your Baby and Get Fit with the Stroller Strides Program by
Lisa Druxman, MA, with Martica Heaner, MA, MEd (Center Street, 2007) –
Includes stroller workouts, front-pack workouts and eating guides for new moms.
Motherwell
Maternity Fitness Plan by Bonnie Berk, RN, MS (Human Kinetics,
2005) – Outlines program that includes core conditioning, flexibility,
strengthening, motivation, relaxation and nutritional advice.
Web
www.strollerstrides.com –
An exercise support group for new moms founded by Lisa Druxman, MA.
www.momwell.com – Bonnie
Berk's online community for new moms; includes a library of information about
postpartum health.
www.seemommyrun.com –
Connects moms across the country with baby-friendly walking and running groups
in their communities.
DVDs
Postnatal
Rescue with Erin O'Brien (Acacia, 2007) – Teaches
strengthening exercises and progressions to get you through baby's first year.
Yoga Ma
Baby Ga: Mama and Me Postnatal Yoga (Down Dog Productions,
2005) – An interactive mommy and baby yoga experience.
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