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Post-natal Exercise – It Does Much More Than Improve Appearance

Courtesy of Jazzercise, Inc.

(CARLSBAD, CA) - A woman faces three events in life when weight gain is most likely to occur:

Pregnancy is unique among these events as it is a time when weight gain is inevitable, even welcomed, because the health of the baby depends on it.  But how much extra weight is okay, and what will it take to lose it after the baby comes?  Despite its necessity, weight gain can be a prominent source of anxiety during pregnancy.

On average, women have 12 to 21 pounds to lose after giving birth, and there are several compelling reasons to shed them.  Research shows that women who gain 25 pounds during pregnancy and don’t lose it within six months are at a higher risk of obesity a decade later.

Carrying extra weight into your next pregnancy also increases your risk of pre-eclampsia (hypertension in pregnancy) and gestational diabetes.

One way to tackle the issue is to plan your pre- and post-natal exercise programs early on.  Armed with a plan, you can ”get your body back“ in the months immediately following the birth of your child.

Many new moms feel guilty about taking time to exercise, but consider the benefits it brings to your entire family.  Exercise:

So what’s a mother to do?  Jazzercise CEO Judi Sheppard Missett recommends a three-pronged approach that incorporates aerobic exercise, strength training and flexibility/relaxation exercises.

Once your doctor gives you the okay, you can begin with low-impact cardiovascular exercise, such as walking, water aerobics or low-impact dance exercise.  Aerobic exercise burns excess fat while strengthening your heart and lungs.  As your fitness level improves, you can increase the duration and intensity of your exercise sessions and add higher impact activities.

Strength training, whether done with weights or resistance tubes, builds muscle mass.  Increases in muscle are matched by increases in your metabolism, as muscle burns more calories than fat just to maintain itself.  In addition, you’ll enjoy a toned, sculpted appearance and your newfound strength will make every day tasks – like hauling heavy diaper bags and picking up your baby – easier.

Finally, add a yoga or Pilates workout to your weekly schedule.  Both disciplines are wonderful for improving strength and flexibility while promoting relaxation and healthy breathing.  The following yoga-inspired ”cat back“ exercise stretches and strengthens your back and abdominal muscles and is appropriate for just about everyone.

Begin in an all-fours position on an exercise mat or other padded surface.  Place your hands directly under your shoulders, and your knees directly under your hips.  Press your shoulders down away from your ears and try not to let them tense up as you move.  Exhale as you pull your abdominal muscles up and in, allowing your back to arch upward toward the ceiling like an angry cat.  Hold for a moment, then inhale and slowly arch your back slightly to stretch the other way.  Be careful not to release your abdominal muscles completely as you do this; you need to keep them engaged to support the lower back.  Repeat 3 to 4 times and combine with other gentle stretches or yoga exercises for a 20-minute workout. 

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe.  Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility.  For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.