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If you have any questions for the Newborn Fitness Team, please email info@newbornfitness.co.uk
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Q: How soon after giving birth can I start exercising?
A: Everyone is different and a lot is going to depend on your fitness level before and during pregnancy. Women who exercised and therefore had strong abdominal and pelvic floor muscles will most likely be able to start that much sooner unless they had a complicated birth. Your return to exercise can depend on a few factors.
*Diastasis recti: Your abdominal muscles will have stretched during your pregnancy. In many cases a diastasis recti can occur. This is a stretching of the linea alba causing a separation of the rectus abdominus muscles. Some light core stability exercises will have a positive effect on the closing of this separation and should be encouraged, however it is important that the diastasis recti is healed before vigorous, intense workouts are undertaken.
*Stress Incontinence: Pelvic floor exercises should be performed as soon as possible after the birth. This will help with the problem of stress incontinence and can also help speed recovery if tearing/episiotomy was involved. Unlike most exercises, pelvic floor exercises can be performed every day.
You should consult your doctor/midwife before undertaking a post-natal exercise program.
Q: How will Relaxin affect my return to exercise?
A: The levels of the hormone relaxin have been rising in your body during your pregnancy increasing the elasticity of ligaments and cartilage leading to joint instability. The jury is still out on how long relaxin stays in your body and estimates vary from three months to a year. In reality it varies from mother to mother and can be present as long as you are breastfeeding. Once the hormones level has diminished your ligaments will return to their pre-pregnancy inelastic state, but if your joints have been over extended the damage could be permanent. It is therefore important that all exercise is performed with good posture and within a normal range of movement. Avoiding high impact activities and training to failure is also sensible. Stretches should only be taken to ''biting point'' and no developmental stretching should be undertaken. All Newborn Fitness programs are specifically designed with this in mind.
Q: Won't I lose the weight I gained just from breastfeeding?
A: Breastfeeding is great for baby and will help build a strong immune system, and also great for mum. It can help you bond with baby and in lots of cases help you to lose some of your baby weight. However this is not true for everyone and although many mothers do lose weight while breastfeeding, others have been known to put it on. Those who do lose are often younger mothers or those who didn't gain that much during pregnancy. Whilst we recommend that you breastfeed if possible, rather than relying on breastfeeding alone for weight loss and ending up disappointed, sensible nutrition and regular exercise could be a better option.
Q: Can I exercise while breastfeeding?
A: Yes you can. It would probably be advisable to exercise after a feed and not while your breasts are heavy and full, and to wear a supportive bra. If any exercises hurt your breasts, find an alternative movement. Some people have said that breast milk can acquire a different taste after exercise due to the build up of lactic acid in the body but this has never really been proven. Many ''exercising'' mums say their babies don't notice any difference.
Q: I'd like to go to an exercise class but I'm not ready to leave my baby in a crèche or with a sitter. What can I do?
A: This is a dilemma for many mothers and for this reason Newborn Fitness is developing a series of exercise classes that incorporate your baby. Your baby will be part of your workout resulting in a fun bonding session for both of you. It will also be a great opportunity to get together with other mums in your area with babies the same age as yours, and you'll be getting fit too!! We also provide home workouts for you and your baby. These can be done whenever you have the time (or the energy) or you could get your friends round, have a giggle, and get in shape at the same time. The choice is yours.
Q: I'm exhausted. How can I possibly find the energy to exercise?
A: Don't try too much too soon. You've been through a tiring time and there's plenty more to come!! Unless you're extremely fortunate and your baby sleeps all the time you'll be lucky to find the time or the energy to exercise regularly. Try exercising for 5-10 minutes at a time to start with. you can build up gradually as you get more of a routine going. In the meantime your pelvic floor and some of your abdominal exercises can be performed whilst sitting watching tv or driving the car. A sensible nutritious diet will also help you to shed pounds and increase your energy.
Q: I've been told to go on the Atkins diet, will this help me lose weight?
A: Limiting your intake of carbohydrates is an extremely unhealthy and potentially dangerous way to lose weight. A large percentage of weight lost will be lean weight (muscle). As it is this muscle that gives your body a toned appearance, why would you want to get rid of it? Carbohydrates are energy foods,and cutting back on them will leave you feeling tired and drained. At this particular time in your life you need all the energy you can get!! A sensible diet combined with regular exercise will get you back into shape and leave you with energy to spare.
Q. Are my stretchmarks permanent, or will I be able to get rid of them.
A. This is not really our department but I've done some research for you.
Your stretchmarks are most likely going to be permanent although they will fade to a less noticeable shade with time. There are many products on the market that give false claims, but recent studies have shown a reduction with the use of pulsed dye laser treatment and regular applications of creams containing retinoic acid (Retin-A).These must never be used during pregnancy. There is no information available as to whether these creams are safe to use while breastfeeding so it should be assumed they are not. Microdermabrasion, (a form of plastic surgery), can also be used. If you are really concerned consult a dermatologist.
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