Exercising By A Wall

Even in a very modern place such as Singapore there are still pockets of resistance to the idea that post pregnancy workouts to lose weight can actually be very beneficial to both new moms and their babies, instead of being harmful.  In general, such resistance to the idea is based on long-held, traditional beliefs that some people still cling to: that intensive physical movements will cause a “relapse” for the new mother, and that long bedrest should be followed strictly for the mother to recover her strength.

However, modern medicine and scientific studies have both determined that after a normal childbirth, it is perfectly acceptable for new mothers to engage in an exercise routine. The recommended starting period after giving birth is around 6 – 8 weeks after delivery, or 10 weeks after, if a Caesarean section had been done. Still, to be safe, it’s best to get an “all-clear” dispensation from your obstetrician regarding your particular situation, before you start any personal training program.

That being cleared up, it’s important to know and understand certain facts that are critical to achieving post pregnancy exercise training goals.

Fact 1: Within a day after you have delivered your baby, your pregnancy weight can drop considerably.

It could reach about 8 lbs. or so – because the placenta, “baby water” (amniotic fluid), blood, and the baby itself will have been removed from your body.

Still you may find that the weight you lost is not enough to bring you back to your pre-pregnancy condition. This is why you would need the services of a personal trainer. Fortunately, it’s not hard to get a personal trainer in Singapore, who can professionally help you to lose weight.

Your consequent weight loss (after the initial one), is not just for purposes of vanity. It’s actually more directed at helping you recover your strength and increase your energy levels, so that you can be more equipped to deal with your new role as a mother.

Fact 2: Having carried all that excess weight around while pregnant has put a lot of pressure and stress on your ligaments, lower back, ankles, heels, shins, and calves.

This is one of the instances where the practicality of getting a professional personal training program designed for your postnatal training needs comes into play.  Your fitness trainer will not only give you a routine to follow, you can have peace of mind because you’re assured that areas in your body that need specific targeting will be attended to, in the safest and most effective ways, given your condition as a new mother.

Fact 3: Aside from your abdomen, your feet and your breasts are two parts of your body that will have considerably increased in size.

This necessitates the use of bigger-size brassieres and workout footwear.  Remember, your comfort is of paramount importance while working out. If you used to do workouts pre-pregnancy, you should avoid wearing your old workout gear after delivery, because they may only constrict your movements.   When that happens, you could become frustrated or angry at yourself for having gained weight. Such stress can increase cortisol production in your body, which can make you retain fat.

So, to avoid that, just make sure that you invest a bit in yourself too. Buy comfortable workout clothes that are a size, or two sizes bigger. You can easily fit into your old workout gear once you have already lost a lot of the weight that you gained during pregnancy.

Fact 4: Your body needs lots of water.

Drink water before, during, and after your workout sessions. This must be done without fail, especially if you are breastfeeding. Never allow yourself to be dehydrated as it could have inconvenient side-effects such as migraines and a tendency to get tired faster. The production of your milk could also suffer if you don’t hydrate well enough.

It’s not hard to get the most out of your postnatal exercise routines when you follow the guidance of your trainer. As eager as you may be to get back your pre-pregnancy weight, it’s still pays to be patient and pace yourself. That way, you’ll lose weight safely and avoid getting injured.

Yours in health,

Sharm, MSc

Help spread the word