After having a baby, it's natural to want to get back to a weight and shape you're more comfortable with. However, famous 'yummy mummies', with their nannies, personal trainers and stylists, aren't realistic role models for most women.
Pregnancy and childbirth trigger huge changes in your body. It can take months (not a week or two) for your tummy to flatten and firm up. Most women's body shape changes after having a baby, and it takes time to adjust to this physically and emotionally.
So listen to your body. It knows what to do to recover. Aim for slow, healthy weight loss by eating well and slowly increasing your levels of activity.
Don’t fall into the 'should' trap. Seeing physical activity as another thing you 'should' be doing takes the fun out of it.
Physical activity is an opportunity to feel good. Think about all the different ways of moving your body. Imagine a really good stretch before getting out of bed in the morning, or that great rhythm you can get going as you stride out on a walk to the park. Try and focus, even for a few moments, on how good your whole body feels when you extend your muscles and move.
Being active shouldn't be a chore. It shouldn't be boring. And it shouldn't be something you feel guilty about missing. If you can't fit in a walk, swim or exercise class today, try to build in a few more flights of stairs while you're doing the housework. But remember how good physical activity can make you feel, and plan for tomorrow so you don't miss out again.
Physical activity doesn't need to be hard. It just needs to be regular for you to benefit. Ideally, try to find 30 minutes for some 'moderate intensity' activity on most days of the week. This means brisk walking, as if you're running late for an appointment. Aim for a slight but noticeable increase in your breathing and heart rate.
You don't have to do your 30 minutes all at once, but you should aim for at least 10 minutes at a time to really benefit.
Lack of time and childcare facilities can be barriers - or challenges. Some of the following activities might work for you:
- Put on an exercise DVD or dance to some music at home. Invite a couple of friends over to join you. Toddlers might join in, or you could take turns being the cheer squad if you need someone to baby-sit for the length of a song. Local libraries and DVD rental stores usually have a range of exercise DVDs to borrow for free or very cheaply.
- Shared baby-sitting works for bigger groups too. 'Surfing Mums' members take turns surfing and 'beach-sitting' so the kids are safe and mums get to relax and ride the waves (www.surfingmums.com). Is there a sport or activity you love that could work a similar way? Maybe you could form a touch football team and have a few extra reserves.
- Baby-sitting clubs are another option if you want time by yourself to go to a gym or for a run. You earn points (1 point = 1 hour) by baby-sitting for others in the club. You've earned the favour, so no one feels guilty at using their points to do something for themselves.
- Everyday activity helps too. You only need three 10 minute bursts of activity a day to get real health benefits. Things like energetically vacuuming or sweeping, window cleaning, lawn mowing, scrubbing the bathroom, or dancing to a song on the radio while the pasta boils, all 'count' as exercise.
- Go for a fast walk till you're 10 minutes from home, then turn back. You'll know you're never more than a few minutes away if the mobile rings and your baby has become upset while you're gone.
Article kindly supplied by Women’s Health Queensland Wide, a not-for-profit health promotion, information and education service for women and health professionals throughout Queensland.