Kiddipedia

Kiddipedia

By Sam Wood

 To be honest, after working with hundreds of mums over 15 years, I always thought that I had a solid understanding of what new mums go through when trying to regain their strength and fitness post-baby. When Willow was born, getting to work so closely with Snez gave me a deeper understanding than I’ve ever had before. Of course, what women go through is something you will only really understand when it is your body but I absolutely loved learning and helping her as much as I could.

Not only are women dealing with regular feeds and sleepless nights, they are also dealing with their bodies going through a number of new changes. So of course it is completely normal and understandable that there is often a great degree of caution and uncertainty around when and how to safely return to exercise.

I am lucky enough to work closely with an incredible Pregnancy and post-natal physio, Chloe Lorback, who is the expert behind the 28 by Sam Wood pregnancy & post-natal program. I hope that what I have learnt firsthand from Chloe and through my own experiences with Snez can help you feel safe and supported when you choose to return to exercise.

When can you start working out after having a baby?

You need to wait until your 6-8 week check-up before returning to exercise and only once you have been given the all-clear from your doctor. This doesn’t mean that you need to get back into it the day you get the green light. Your decision to return to exercise should be driven entirely by you, when you feel that you are ready and simply- when you want to. You might have to wait longer than this, particularly if you had a caesarean or complications during pregnancy and that is ok too. Remember, it is not a race. However, if there is one thing I encourage you to get back into as soon as possible it is your pelvic floor exercises.

Do I need to ease back into it?

YES. I can’t stress this point enough. I totally understand wanting to get your pre-baby strength and fitness back as soon as possible but do not underestimate the incredible changes your body went through during pregnancy and labour. You can absolutely get back to where you were before but remember- baby steps (pun intended).

What should I avoid?

There is no simple answer to this question as every pregnancy is different. This is why it is really important that you not only get clearance from your doctor, but you get a list of what you can and can’t do. This is especially important if you have abdominal separation. Typically you should avoid certain core exercises as well as high-impact and high-intensity movements until you slowly but surely regain strength and stability.

Is there anything I should focus on?

Pelvic floor! You can do this at any time of day, no matter where you are, which means you really have no excuse not to do it. 5 for 5 is the goal- squeeze your pelvic muscles and hold for 5 seconds, five times every single day. You can do this the day after you give birth- it is worth it to get started as soon as possible.

Remember, every body is different, every pregnancy is different and every post-pregnancy period is different. There are no set rules. Don’t compare yourself to others, soak up every moment and one of my favourite sayings about being a parent is  ‘long days, fast years’ really is true.

Sam Wood is one of Australia’s leading fitness experts and the founder of Australia’s fastest growing online training and nutrition program, 28 by Sam Wood.

For more information please visit www.28bysamwood.com

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