Although exercise may feel like the last thing you want to do while adjusting to life as a parent, it does have benefits.
This class can:
* Boost your mood by increasing the levels of feel-good chemicals (endorphins) in your brain.
* Help you to lose weight and regain your pre-baby figure, if you eat sensibly.
* Protect you from aches and pains.
* Give you more energy, if you are feeling tired.
* Improve your strength and stamina, which will make looking after your newborn easier.
Your doctor is the best person to go to with this question. You will need to have doctor’s clearance before exercising. But, here are some guidelines to consider:
“It depends on how fit you were when you had your baby, and how straightforward your labor was. If you did regular exercise up until the end of your pregnancy, and your baby’s birth went smoothly, you can do some light exercise and stretching soon after the birth (ACOG 2002, Davies et al 2003).
You should take up exercise more gradually if you:
– Didn’t exercise regularly before or during pregnancy
– Had an assisted birth
– Experienced complications in labor
– Had a caesarean (RCOG 2006)
– Are having problems with leaking wee
However, you can begin exercising pelvic floor and lower tummy muscles as soon as you feel ready. Pelvic floor exercises are essential to protect against leaking wee (stress incontinence) after birth (Boyle et al 2012). It is important to strengthen these before you begin to do lots of tummy muscle work or sit-ups, or you may find that you begin to leak during exercise (Junginger et al 2010).
If you feel tired, don’t overdo things. Pace yourself and rest when you need to (ACPWH 2010).
If you had back pain or pelvic pain when you were pregnant, talk to your GP or a physiotherapist before you exercise.
If you had a caesarean, it will take a while to recover from your baby’s birth. Think of the first six weeks or so as the healing phase. You may be feeling very tired, so don’t do too much, too soon. Try to wait until after your postnatal check, at between six weeks and eight weeks after the birth, before taking up exercise other than walking.
Pregnancy hormones can also affect your joints for up to six months after childbirth. So be careful not to do too much high-impact activity too soon (ACPWH 2010), if you are not used to this type of exercise.
Eating a healthy, balanced diet, and taking regular exercise, will give you the best chance of returning to a healthy weight after having a baby. This approach will help your baby weight to fall off gradually and safely, and will increase the chance of the weight staying off. The important thing is to develop good habits that you can keep up.
Remember that your body needs time to recover from labour and birth. Give yourself plenty of time to get back in shape, and don’t despair if the weight doesn’t fall off immediately.
**Disclaimer: individual results may vary** Reference
The aim of our Beginner’s Course is to expose you to the fundamental movements used in CrossFit and to work on your skill development. We will prepare you to enter CrossFit classes knowing that you can confidently carry out the movements safely and efficiently. We will be teaching you Kettlebell skills for conditioning; gymnastic skills for midline stability; Olympic lifts – the clean and jerk and the snatch; and plyometric skills like box jumping and jump rope work. All these and many more will be covered in the Beginner’s Course.
We guarantee you will see a significant improvement in your performance from your first session to your last.
On completion of the Beginner’s Course you are free to attend any CrossFit group class. This is just the start of your CrossFit journey; with CrossFit now part of your lifestyle, you will be constantly motivated, encouraged and inspired to reach greater heights.