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Fitness after Pregnancy

Pregnancy is a beautiful phase in life that brings about feelings of hope, anxiety, and expectations. However, these uncertainties are not the only changes that you might endure. After all, pregnancy takes its toll on your physical state. This is why that period after you deliver your little bundle of joy requires the most attention. It is common for new moms to be anxious to get back their bodies and adopt a fitness routine that will push them back into pre-baby shape. Focusing on fitness after delivery is as important, if not more, as staying fit during pregnancy. The right blend of diet, exercise and appropriate lifestyle can act as the perfect formula to help new moms to stay fit after pregnancy.

Maintain Fitness After Pregnancy
"DSC_7780" by Mothering Touch is licensed under CC BY 2.0

Diet after Delivery

After the body has completed the commendable but exhausting task of bringing a new life to the earth, it needs a break to recover! A balanced diet is the key to staying fit – to continue to breastfeed, retain energy, and feel healthy. Whole grains, fruits, and steamed vegetables will fill you up while keeping your weight in control. Choose foods that are big in quantity but low on calories. Take five servings of milk to continue to supply your body with the necessary calcium. Make your diet protein-rich with enough fish, lean meats, and eggs to make it a nutrient-rich diet. A few post pregnancy wonder-foods are:

  1. Lean beef
  2. Salmon
  3. Brown rice
  4. Oranges
  5. Whole grain cereals
  6. Water

Exercise Tips to Stay Fit Post-Pregnancy

Post pregnancy exercises should ideally be anything but stressful and demanding. It takes some time to get back to the right frame of mind to again start working out after pregnancy. Excessive exercises might result in a negative toll on your body and ultimately, physical discomfort. It is completely normal to give your mind and body about 6 weeks to recover from the delivery – never work out more than you can handle as it may result in other health risks as your body is still recovering.

Start taking brisk walks along with your baby in his or her pushchair when you’re finally ready to concentrate on post pregnancy fitness. Gradually, build up on continuous working till you can comfortably walk 20 minutes at a stretch. When you and your body are finally ready to take it to the next level, consult a specialist to plan out an appropriate exercise chart that suits your metabolism, body structure and lifestyle.

Change your Overall Lifestyle after Delivery

Sleep – You never knew your body could handle the lack of sleep that it is bearing now? Motherhood does wonders, and your ability to deal with sleeplessness is one! However, lack of sleep gives rise to other complications and must be avoided. Be in your comfortable pajamas all the time so that you can squeeze in some snooze whenever the baby allows. Sleep is essential to your body as it heals faster with adequate sleep. Poor sleep has been known to result in post-partum depression (PPD) in new moms.

Meal times – As long as you are breastfeeding, you have to continue to eat for two! Don’t overeat as it may make your body suffer more. Eat in small portions whenever you’re hungry and avoid oily and junk foods.

Breastfeeding – It helps in burning extra calories in the body which make the post pregnancy flab disappear faster. Breastfeeding releases a hormone called oxytocin that helps the uterus return to its pre-pregnancy size and controls uterine bleeding. It also has been said to help fight breast and ovarian cancer, and osteoporosis. The multiple benefits of breastfeeding also help new moms to develop a close bond with the newborn.

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