Fitness for New Mothers
Health and Well-Being of Mother and Baby
This postpartum period is an exhilarating, exhausting, rewarding, tearful time of discovery. Often thought of just six weeks of recovery until you are “back to normal,” the postpartum period actually extends a full three months. At the end of this twelve month cycle, the physical and psychological aspects of the new mother-body and mind-have reached a new level of adjustment. Your physical appearance, feelings, and attitudes are a direct reflection of your efforts. Your rewards can be great.
You will probably never be your “old self” or “back to normal” again. Your body underwent an enormous effort to grow and give birth to [and perhaps now feed] your new baby. But you can be on your way to a new and better self!
Rest and Relaxation
This may sound like a contradiction for the postpartum period-a time that is often associated with sleepless nights, baby blues, tears, and fatigue. Babies get hungry around the clock at two to four hour intervals-more often if they are breastfed because human milk is digested faster and more easily than cow’s milk. So mothers [and many fathers] find that they get only one or two hours sleep at one time, if that! Ongoing sleep disturbances-for days, weeks, or even months at a time-can leave you feeling cross, irritable, and depressed. When you are this tired even little problems become difficult to solve, and it’s hard to make decisions about even the smallest things. In the extreme, especially for those individuals who require more sleep than others, disorientation and confusion set in.
Yet it can be a time to tune into your body and use part of the natural scheduling of your day to release the tension. If friends or family offer help after the birth, let them take over the cooking, grocery shopping and housework. [Have them cook a little extra each time and freeze it in boilable bags. With a bit of planning and thought, you might not have to cook for a week or more after your help has left.] Your help should mother you, while you mother the baby. Continuing the relaxation techniques learned in your prepared childbirth classes is extremely important. There is less uninterrupted time for yourself, so make the most of the time you do have. During feedings take a few deep breaths and clear your mind-just enjoy this quiet time and free your body of tension. [If you’re nursing, be sure to have a glass of water or juice nearby to sip, since you may get thirsty] as soon as you lay the baby down for a nap, lie down yourself; walk directly from the baby to your own bed or couch. Resist any temptation to clean up or catch up on chores or calls; otherwise, before you know it the baby will be up again and you won’t have a chance to relax.
The postpartum period is a time to reset priorities and decide what is really important to you personally. You’ll find that six months from now you won’t remember how clean your house was, or if dinner was on time, but you will remember if you were tired and frazzled or peaceful and rested, enjoying this special time.
Rest and relaxation are the complement of a fitness program-you must have both to rejuvenate your strength and vitality.