New moms give their full time and energy to their bundle of joy. And let’s face it, more often than not; new mommies tend to neglect their own well-being while caring for the little ones, explains Wong Siew Wei, Nutritionist at Qnet. She elaborates, “That should not be the case, as new mothers need to be even more hale and hearty in order to be able to attend to their babies’ needs.” Therefore, she advises that self-care should be a priority in order to live a healthy life for yourself and your newborn.
Post Delivery Exercise
When to get back into your fitness routine is a question most women have. To clarify, Kris, Regional Fitness Manager at Body & Soul Health Club and Spa explains that it is dependent upon the events of labor and the six weeks "ALL CLEAR" by the client's GP. He adds, “However, it is normal that transversus abdominis (TA) and pelvic floor (PD) exercises can be performed immediately post labor.” In the case of a delivery via cesarean section, women should not exercise for 12 weeks after delivery to allow proper healing time. Also, Kris points out that it is important after birth that the mother is cleared by a doctor before embarking on an exercise program.
3 Post Pregnancy Exercises
1. Wide stance deadlifts Target muscle: Lower back, buttocks, and legs
Technique: Stand with feet hip width apart, knees slightly bent, holding a 5 pound dumbbell in each hand with palms facing your body. Now slowly bend forward, push your buttocks back while lowering dumbbells to shin level. Now, tighten glutes and return to start. *Do 1 to 3 sets of 8 to 10 reps
Target muscle: Pelvic muscle
Technique: Sit on a bench with your feet shoulder-width apart, hands on hips. Contract your pelvic muscle, as if you’re trying to stop from urinating and stand. Hold Kegel and return to bench, then release. *Do 1-3 sets of 10-20reps
3. Floor Bridge
Target Muscle: Hamstring and Buttocks
Technique: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Engage core and squeeze buttocks to lift off the floor, pressing heels into the ground. Kegel at the top of the bridge, hold for three seconds and slowly return to floor, release Kegel at bottom of bridge. *Do 1 to 3 sets of 10 to 20 reps.
Simple Ways for New Moms to Supercharge their Immunity and Stay Healthy
Boost your defense
New mothers become more vulnerable due to post-pregnancy sleep deprivation. Strengthening your defenses against flu, colds, and other invaders is important. It’s a common conception that vitamin C is our best resource to protect our immune system. But did you know that LifeQode EDG3 provides a revolutionary immune booster and detoxification for your body? It helps your body produce more glutathione, which protects your cells from damage caused by free radicals – stress, radiation, pollution, and so on.
Nap whenever, wherever possible
When the baby is asleep, this is the best time for you to recharge as well. Your body requires enough rest and napping will help you restore your alertness and make you more productive.
Laughter is the best medicine and the best part is it comes for free. A good laugh helps you boost the activity of the body’s natural killer cells that ward off the viruses and bacteria, which cause infections such as colds and flu. And so, make it a habit to bond with your family and just simply have a good time.
(Credit: Wong Siew Wei, Nutritionist at Qnet)