Quick tips from Liam O'hare to help new mums stay active when it seems impossible.
Part 1 - A simple back to exercise list for young mothers
As a new mother, it can be difficult to balance caring for your baby and taking care of yourself. However, restarting exercise after giving birth is essential for your physical and mental health. If you’re a young mother and you’re about to start exercising again, then here are some of the important things to consider before starting an exercise routine. Get clearance from your doctor and physiotherapist before starting any exercise program, not only will this help with designing your program but it will also give you peace of mind that what you are about to undertake perfectly safe and beneficial . Once you have clearance, it's important to remember that your body has gone through an enormous amount of stress, change and trauma and will take a long time to heal completely, respect the recovery process with patience.
New mothers need to focus on postpartum recovery and strengthening their core muscles. Start with low-impact exercises such as walking, pilates, or resistance training which appropriately target the abdominal and pelvic floor muscles. Gradually increase the intensity and duration of your workouts as your body adjusts and your stamina improves. This is where having a coach to help guide your progress can be incredibly helpful. Traditional exercise programs might seem completely unapproachable which is when exercising with your baby can be a fun and bonding experience. Try exercises such as baby wearing walks and even using your baby as a weight for resistance exercises.
No matter what you choose as your exercise routine, ensure you get enough rest. As a new mother, it can be difficult to get enough rest, but it’s essential to ensure you are not over doing it with exercise. Listen to your body and allow yourself enough time to rest and recover. As hard as it is to consider prioritizing self-care and incorporating it into your daily routine it will benefit you and everyone in your life.
As a new mother, it can be difficult to prioritize self-care and find time for exercise. However, getting back into fitness is important for both physical and mental health. Here are some reasons why it’;s crucial for new mothers to get back into and maintain fitness.
1. Boosts energy levels
Regular exercise can help increase energy levels, which can be especially beneficial for new mothers who are often tired from caring fro their baby.
2. Helps with body composition and metabolic health
Pregnancy and childbirth can result in drastic changes to metabolism as well as changes to muscle and fat mass. This is a normal response to the stressors of pregnancy and changes to lifestyle. Regular exercise can help return the body to normal levels of muscle mass and function which improve cardiovascular and metabolic health markers.
3. Improves mood and reduces stress
Regular exercise has been shown to improve mood and reduce stress levels, which can be especially important for new mothers who may be experiencing postpartum depression or anxiety.
4. Supports postpartum recovery
Incorporating exercises which target the abdominal and pelvic floor muscles can help with postpartum recovery and prevent future injuries and incontinence.
5. Set a positive example for children
By making exercise a priority, young mothers can set a positive example for their children and encourage them to lead a healthy and active lifestyle.
Getting back into fitness is crucial for young mothers to improve their physical and mental health and support their postpartum recovery. With a gradual and safe return to physical activity, young mothers can set themselves up for success and prioritize their self-care.
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