Moderation is the key to shedding that unwanted baby weight
By: Bay City Strollers

Returning to exercise after birth can be a challenge. Finding the time is one thing, then there are the physical issues to deal with, not to mention the routine of a new baby. Fitness expert and personal trainer Tinika Van Dort says the key is moderation.  “Before commencing it is important to ensure that you consult with your doctor or midwife as your body needs time to heal from childbirth,’’ Ms Van Dort says. “This is particularly important for a mother who has had a caesarean birth.’’ Ms Van Dort says a good way to start is to devise a program which is manageable and enjoyable.“It may be as simple as a gentle walk combined with a range of pelvic floor and abdominal exercises to strengthen the core,’’ she says. Ms Van Dort says that in the fi rst three months after birth, a woman’s ligaments and joints will be loose and only low impact exercises should be undertaken. This could include walking, swimming, aqua aerobics, yoga, pilates, cycling and/or a light weights program. Ms Van Dort says some new mums might prefer the option of exercising with a personal trainer. “If this is something you are considering don’t feel the pressure to be locked in to training for an extended period for two to three sessions each week,’’ she says. “Getting someone to help you get started once per week for eight weeks will assist in establishing your routine.And check that you trainer is suitably qualifi ed.”

MS VAN DORT’S TIPS INCLUDE:

• Stay motivated by choosing an activity you enjoy

• Include pelvic floor and core exercises

• Don’t push your body too hard to begin with. Start with five to 10 minutes of exercise and over time increase this slowly to 30 to 50 minutes


• If you experience any pain, be sure to slow down immediately or cease the exercise you are doing


• Always drink plenty of water


• Wear a supportive bra


• Aim for gradual weight loss.A healthy guide is to lose about ½ kg each week


• Follow a healthy eating plan


• If you are breastfeeding, ensure that your milk production is not reduced while exercising.