As a new mum, it's important to take care of your physical and mental health after giving birth.
Postnatal training can help you regain your strength, improve your fitness, and promote overall well-being.
In this blog, we'll discuss the benefits of postnatal training and some tips for getting started, in accordance with Australian and American guidelines.
What is postnatal training?
Postnatal training is a form of exercise that is specifically designed for new mums. It focuses on strengthening the muscles that are most affected by pregnancy and childbirth, such as the abdominals, pelvic floor, and back muscles.
Postnatal training can also help improve your posture, reduce your risk of injury, and promote overall wellness.
Benefits of postnatal training:
1. Restores muscle tone and strength
Pregnancy and childbirth can take a toll on your body, and postnatal training can help you regain your muscle tone and strength.
According to the Australian College of Midwives, postnatal exercise can improve abdominal muscle strength and pelvic floor function, reduce the risk of urinary incontinence, and improve postural control.
2. Improves cardiovascular health
Postnatal training can also help improve your cardiovascular health by increasing your heart rate and promoting blood flow. This can help reduce your risk of heart disease, stroke, and other chronic conditions.
According to the American College of Obstetricians and Gynecologists, postpartum women should engage in at least 150 minutes of moderate-intensity aerobic exercise per week.
3. Boosts your energy and mood
Exercise is a great way to boost your energy levels and improve your mood. Postnatal training can help reduce stress and anxiety and promote feelings of well-being and happiness.
According to the Australian Department of Health, regular physical activity can also help prevent postnatal depression.
Tips for getting started with postnatal training:
Tip #1: Start slow
It's important to start slow and gradually increase the intensity and duration of your workouts. Your body needs time to heal after giving birth, so be patient and listen to your body.
According to the American College of Obstetricians and Gynecologists, women should wait at least 6-8 weeks after a vaginal delivery or 10-12 weeks after a C-section before starting an exercise routine.
Tip #2: Focus on the core and pelvic floor
The core and pelvic floor muscles are the most affected by pregnancy and childbirth, so it's important to focus on exercises that target these areas. Kegel exercises, pelvic tilts, and static holds are all great exercises to include in your postnatal training routine.
The Australian College of Midwives recommends pelvic floor muscle training as a key component of postnatal exercise.
Tip #3: Consider working with a qualified professional
If you're unsure where to start with postnatal training, consider working with a qualified exercise professional who has experience working with new mums. They can help you develop a safe and effective workout plan that meets your needs and goals.
According to the Australian Government, women should seek guidance from a health professional, such as a physiotherapist, before starting an exercise program after childbirth.
Tip #4: Be consistent
Consistency is key when it comes to postnatal training. Try to incorporate exercise into your daily routine, even if it's just a few minutes at a time. This will help you build strength and endurance over time.
According to the Australian Department of Health, postnatal exercise should be performed at least 3-4 times per week.
Postnatal training is an important part of postpartum recovery and can help you regain your strength, improve your fitness, and promote overall well-being.
By focusing on exercises that target the core and pelvic floor muscles, starting slow, working with a qualified professional, and being consistent, you can achieve your postnatal fitness goals and feel great.
Remember to always listen to your body and seek guidance from a qualified health professional if you experience any pain or discomfort during or after exercise.
By following Australian and American guidelines and taking a gradual and safe approach to postnatal training, you can enjoy the many benefits of exercise while promoting your physical and mental health as a new mum.
References:
American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise After Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804. Obstetrics and gynaecology, 135(4), e178-e188.
National Institute for Health and Care Excellence. (2019). Postnatal care up to 8 weeks after birth. NICE guideline [NG194].
The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. (2019). Exercise During Pregnancy and the Postpartum Period. RANZCOG Statement C-Obs 62.
Borg-Stein, J., Dugan, S. A., & Gruber, J. (2017). Musculoskeletal Rehabilitation in Pregnancy and Postpartum. PM&R, 9(5S), S44-S50.
Mottola, M. F., Davenport, M. H., Ruchat, S. M., Davies, G. A., Poitras, V. J., Gray, C. E., ... & Barrowman, N. J. (2018). 2019 Canadian guideline for physical activity throughout pregnancy. British Journal of Sports Medicine, 52(21), 1339-1346.