Pilates and Pregnancy Part Three - Exercise Post Birth

Exercise Post Birth

It goes without saying that new mums want to get back to their pre baby weight as soon as possible after giving birth, and from my experience with clients this time is the most challenging for women as they struggle to come to terms with the change of lifestyle a new baby brings; lack of time and energy being the two key factors in trying to re-establish a fitness routine. 

I mentioned in my Pilates and Pregnancy Blog part one that giving birth is like running a marathon, and I really encourage new mums to think this way. You have been in training for months for the event, the event has happened and however it went your body is now in recovery, and needs time to heal itself.

And this is the REALLY important bit- a methodical, slow paced approach to recovering the body through exercise will be much more sustainable and see the best results in the long term.  Gentle, focused exercises are the key to getting your body back to optimum condition, feeling good and working well.

So where do you start?

What you can do is begin gentle pelvic floor exercises within 24 hours after giving birth, this will help reduce swelling and speed up the healing process. The NCT has a section on this: http://www.nct.org.uk/pregnancy/pelvic-floor-exercises-during-and-after-pregnancy  and I would recommend every woman reads it as I’ve had clients follow these exercises religiously who’ve had a great recovery post birth. These exercises will also prevent problems in later life such as bladder control so worth putting the time in, and it’s something that is easy to do and can be maintained regularly, as often as you care to do it.  The other thing you can do to help get back to normal is to eat healthy balanced meals with plenty of fruit and vegetables. If you want to lose weight then by all means cut down on sugary foods but do not go on any sort of diet, your body needs all the nutrients it can get. The NHS website have a section on keeping fit and healthy with a new baby: http://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/keeping-fit-and-healthy.aspx

Resuming Exercise

Once you have had your post natal check with your GP at around six to eight weeks and they have said that you are safe to exercise, you can begin your Pilates again. If you have had a caesarean you will need longer so listen to your doctors or midwife’s advice, and be sure to follow it. Remember that whatever sort of birth you had, your back and your core will have weakened so take it slowly. Pilates is especially good at this time in your life as it is a precise approach to movement that strengthens your core, back and joints whilst teaching you to be aware at all times of your posture. The deep breathing is especially good at helping tired mums relax and de-stress and is a simple way to start the recovery process. Relaxine will stay in the body until you have finished breastfeeding so be aware that your ligaments and joints will be more supple than usual and take care not to overstretch or twist your body. And finally remember this quote when you’re feeling challenged by your new lifestyle and not sure you can make it to your pilates class.

‘Change happens through movement and movement heals’
Joseph Pilates

Written material copyright of Rachel Lawrence.
All Rights reserved.

Christmas message from Rachel

It has been a momentous year at Rachel Lawrence Pilates and I wanted to thank you all for your continued support. Whether you read the blog, follow me on twitter or instagram, read my Facebook page or come to class you are all appreciated.

With more and more of you tuning into the benefits of Pilates and a healthy lifestyle the business has gone from strength to strength just as your wellbeing has. It's so rewarding to see and hear how you have created your own healthy lifestyle from what you've learned.

Well done!

There are exciting plans ahead for 2016; more health and wellbeing news, more classes and I will be adding Pilates films for you to view and take part in at home, so stay tuned for a bigger, better, healthier 2016!

Merry Christmas to you all,

Rachel x

Exercise Yourself Happy

We’re all aware of the physical benefits of exercise, but what is becoming more and more apparent is the positive effect it can have on your state of mind. Exercise can actually make you happier. And here are five good reasons why:

1. It boosts the ‘happy’ chemical in your brain

Exercise releases Dopamine, a neurotransmitter that is vital in creating feelings of pleasure and happiness. It’s also responsible for feelings of motivation so the more your exercise, the more motivated you’ll feel in general, which will help in all areas of your life. 

Dopamine decreases with age so all the more reason to get out there and get active if you want to be smiling well into your twilight years.

2. You’ll feel less stressed

When you exercise you are submitting your body to low levels of stress as it raises your heart rate and triggers hormonal changes. By exercising regularly your body learns to cope with this level of stress, which in turn enables it to cope much better with any stress you encounter in day-to-day life. 

More exercise equals less stress. And less stress means a happier way of life.

3.You’ll have more energy

There is no doubt that exercise leaves you feeling energized, rejuvenated and ready to take on the world. So when you have that nagging voice in your head saying, ‘I’ll just skip it today. I’m too tired/ busy/ stressed’ remember that you always feel better when you’ve done it.

Exercise equals energy! And energy gives you the get up and go to enjoy life.

4. It will ease anxiety

Anxiety along with stress is one of the worst offenders of our modern world. If you suffer from anxiety, exercise may be a way to cure those difficult feelings.

Recent studies on people suffering from anxiety show that exercise gives an immediate mood boost, which is followed by longer-term relief, similar to that offered by talking therapy and meditation.

So when you’re feeling anxious, have a workout, you’ll feel happier for days afterwards.

5. It will boost your confidence

Feeling good about your body and how you look is so important to your overall wellbeing. No one is happier than a person comfortable in their own skin.

If you suffer from low self-esteem due to how you feel about your body, this can have a negative affect on many areas of your life from relationships to career and personal aspirations. Exercise can change this. Getting into a regular routine you will see your body start to change and be amazed at how quickly you begin to feel better. Not only will you like the way you look, you’ll also have a sense of pride and achievement at what you’ve accomplished. Because the bottom line is, you did it for yourself.

And what if you don’t like exercise? Well, I believe everyone can enjoy exercise, it’s just a case of finding something you like doing. Remember it doesn’t have to be going to a gym; it could be a walking club, cycling, archery, yoga, pilates, dance, a team sport like football or netball, anything to get you moving.

Whatever your gender or your age there is something out there for you. Be open minded, look at what there is available in your area. Be brave and try something new. You’ll be amazed at how it can change your life; you’ll meet new people, you’ll get fitter and most importantly, you’ll exercise yourself happy.

© Rachel Lawrence. All rights reserved. No reproduction without permission.