Stressed out new mom

Feeling stressed before an important meeting pales in comparison to the stress that comes with being a new mom. The most important thing you can do is to have some time out away from your baby from time to time.

Persuade the grandparents (does it really take much persuading?) to come and mind your baby for a few hours while you go out for lunch with some non-baby friends. Read magazines, have a bath, shop… anything that helps you focus on you again.

If you’re finding the nights tough, ask your partner to take over some of the night feeds (even if you breastfeed your partner can still give expressed milk in a bottle) and take on the morning shift at the weekend, so you get a well-deserved lie-in. Don’t forget to indulge yourself with a little new-mom pampering. Just because you spend your time covered in spit-up doesn’t mean you have to neglect your hair or beauty routine.

Postnatal fitness can make you feel better!

Although you’re probably thinking, “how can I possible find the time to execise?” it’s worth squeezing it in somewhere. Exercise releases feel-good endorphins into your system, which make you feel happy, release tension and boost energy levels. A 20-minute walk every day with your baby in her stroller can keep you fit, give you both some fresh air and probably send her off to sleep!

Get physically active as soon as possible after giving birth. We’re not saying you should power walk out of the hospital straight into the gym, because it’ll be some time before you’re ready to exercise at your pre-pregnancy levels. But the sooner you start a gentle exercise regime, the quicker you’ll see some results. Exercise will help to get your body back into shape, reduce the possibility of postpartum depression and increase your energy levels (and let’s face it, as a new mom you need as much as you can get!).

Your OB-GYN or nurse-midwife can advise you on what types of exercise to start when. They’ll probably recommend Kegels to get your pelvic floor muscles back into shape, along with exercises that will improve your circulation, ankle and wrist circling, and relaxing stretches. The general consensus is that 10 minutes’ exercise a day – a short walk, for example – will help you to build your fitness level.

After your six week postpartum check-up you can increase your level of activity if you’re given the go ahead. However, if you had a cesarean, it’ll be eight weeks at least, depending on how your body is recovering, before you’ll be able to start an exercise routine.

Take it slow…

Avoid abdominal work (see abdominal muscle separation) and be careful not to lift heavy objects, as this may strain your back. When bending down to pick up your baby, make sure you bend at your knees, not your waist, and keep your back straight. Exercising in water, walking and gentle yoga are the best ways to build up your fitness again. High impact and aggressive aerobic exercise should be avoided because your body will be more susceptible to injury at this time. If you’re breastfeeding, feed before exercising and make sure you have adequate support from a good sports bra.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.