Post Natal Fitness

Nursing Moms and Fitness

For some it may be challenging to embrace and enjoy your new post baby body, many women are desperate to lose the weight once the baby arrives. If you're nursing, however; it's very important to understand how to take care of your body and how to provide enough nutrients for your growing baby that relies on your milk production. You can certainly lose weight while breastfeeding, but you need to make sure to do it the right way! Please keep in mind that you are helping another human being to develop and are nourishing the future! That's an incredible accomplishment, even if you keep a few extra pounds on your body while doing so. The weight will eventually come off and you'll have a beautiful, healthy baby to show for this time in your life!

Tips for Back to Fitness While Nursing

Regular exercise can help you to get back in shape after your baby arrives. In fact, some studies have shown that physically active mothers produce more milk volume than their sedentary counterparts. Here are some general guidelines for exercising throughout your time of breastfeeding:

• Wear a good sports bra that fits well but doesn't constrict your breasts too much. A bra that is too tight can lead to plugged ducts and mastitis. A bra that is not supportive enough will make any physical activity very un-comfterable and un-enjoyable
• Get back into your fitness routine slowly. Your breasts will be larger and fuller than they were before you became pregnant, and you will have to get used to your new physical dimensions and weak core strength as you get back into shape
• Drink extra fluids during and after exercise. If you get dehydrated, your milk supply may be affected. 10 glasses of fluid (water, decaf tea) a day is what is needed to keep your supply up without compromising the milk

Timeline for Getting Back To Fitness

This is a commonly asked question and there is no correct answer as for time frame as every person and delivery/ recovery is entirely different. In every case, check in with your general practitioner before getting back to exercising.

Caesarean: 6 -8 weeks postpartum is typical timeline to start to introduce your-self back into fitness.

Vaginal delivery: there is no exact time line as every ones delivery and recovery time are so different. It is true that if you had worked-out through the entire pregnancy, it may be a quicker return to the gym compared to another who may be getting into the gym for the first time in years. Some women are back within 3 weeks others 6 weeks plus. Listen to your body and your doctor.

Dietary Guidelines for Nursing Moms

Make sure that you focus on your diet and plan to eat as healthy and as nutrient rich foods as you can. Now is not the time to focus on dieting! When your body tells you it’s time to eat… eat and feed your body to enrich your milk supply. You want to eat many fruits and vegetables, have moderate proteins and avoid too much fat. The nutrition you are putting into your body is what your growing baby is receiving, so give your growing baby the gift and benefits of proper nutrition!

You will typically want to eat about 1800 calories a day. Try not to go under 1500. If you are exercising on a regular basis, try to add an extra 200 calories per day.

Weight Loss and Nursing Moms

An average loss of one pound per week can successfully achieve weight loss without affecting the quantity or quality of milk. If you lose a bit more you will not harm baby, but it is not recommended for the quality of milk will be altered.

Keep in mind, when you weigh yourself, that you'll have about three extra pounds due to your nursing. This is weight that will stay with you until you finish nursing.

Diastassis Recti

This is a condition that happens to 80% of new mothers, there is no discomfort and most new moms who have Diastassis Recti will more likely than not be unaware of this condition. This simply is a separation in the abdominal muscles down the Linea Alba. This separation happens for most usually in the 3rd trimester of pregnancy as baby is growing at a fast pace.

There is no harm to your body with this condition, however; bringing awareness and understanding Diastassis Recti Is beneficial in the healing process.

How am I affected by this?

Any twisting or rotational movements can help to re-tear and hinder the healing process. If you know you have this condition, simply wrap a sweater around your waist at the torn area to hold the abdominal muscles together, or hold your abdominals together as you are doing any twisting movements.

Have your doctor check to see if you have this condition, or do a self examination it’s easy! Run your fingers up and down the entire length of your Linea Alba, the separation should be the same width all the way down from the top of your rib cage down to your belly button, the separation should be wide enough to fit your finger tips in between. If you find a section that is wider than the rest, that is where the location of your tear is! No need to worry if you do have a tear, it will heal on its own and there are is long term damage done to your body!