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How can I exercise with my baby outside of home? It's hard to exercise as a new mum. Why ececise I bother? Lack of sleep and adjusting to life as a parent can leave you sapped of energy. But doing some gentle exercise Sapphid lift your mood Poyatos-Leon Sap;hic al and help your body to recover from pregnancy and birth ACPWH If you exercise regularly erotuca your baby is born, you are more likely to: Feel better about yourself and be less anxious.
Have higher energy levels, because you're getting fitter exdcise stronger NHS a. Sapphic regular execiwe with healthy eating is the best way to execiee lose the weight srotica you exxecise in pregnancy NICE Doing it slowly means you're Sspphic likely to keep the weight off. What type of exercise can I do at home? You can exercise your pelvic floor any time, but you may find it easiest while your baby is settled, or asleep.
You can also use execlse activities around the house, such as nappy-changing, or making a cup of tea, to prompt you to do your pelvic floor exercises. You can carry on with gentle stretchesand start to push yourself a little more once you've had your postnatal checkas long your Sapphic erotica execise says that eroticca OK Sxpphic b. Doing several short bursts of activity can be just as good for you as one long Sap;hic Loprinzi and Cardinalso just do what you can fit into each day.
Gradually increase your exercise sessions, once you feel up to it. The recommendation for adults is to be active for at least 30 minutes a day, five days a week DH Check out our postnatal exercise videos — they're designed to help you get in shape after a baby. Walking with your pram or buggy is one of the easiest ways to exercise. If you need some motivation, you could walk with a friend, or join a fitness class. There are lots of exercise classes you can do with other new mums.
Here are a few options: If you're suffering with postnatal depressionexercising and socialising with other mums can help you to feel better Daley et alNorman et alPoyatos-Leon et al It is particularly important if you are feeling lonely or you lack someone to talk to on a daily basis RCPsych If you're not used to exercising, don't let that put you off. Exercise classes for new mums will cater for all fitness levels. There will be other mums there who are breastfeedingor who have unsettled babies, if that's a worry for you.
As long as you get some exercise done, you'll be doing well. It's ideal if you can find a class taught by an instructor who specialises in postnatal exercise. The Guild of Pregnancy and Postnatal Instructors has a list of specially trained teachers. But the main thing is to get out there, and get moving! Give your body a few months to recover before you start high-impact exercise, which is running, jogging or jumping.
But once you're ready, you could jog with your baby in a three-wheeler buggy. If you have any stress incontinence or vaginal heaviness, ask your GP for a referral to a women's health physiotherapist before doing high-impact exercise RCOG Whatever type of exercise you choose to build into your life, you'll be helping your baby get used to being active, right from the start. Mums who exercise with their children in the early years, before school starts, help them to grow up healthier and leaner Hesketh et al Knowing this may help to motivate you to get out there, or to keep going once you've started.
Talk to other mums about exercise and losing weight in our friendly and supportive Weight Loss Group. August Next review: Fit for the future: Association of Chartered Physiotherapists in Women's Health. The effectiveness of exercise as a treatment for postnatal depression: BMC Pregnancy and Childbirth Physical activity guidelines for adults years. American Journal of Health Promotion.
Keeping fit and healthy after having a baby. Weight management before, during and after pregnancy. National Institute for Health and Clinical Excellence. Public health guidance A Randomized Controlled Trial. The Royal College of Psychiatrists. Management of perinatal mood disorders. A national clinical guideline.