Getting back in shape after giving birth: fit and energetic motherhood

Give yourself time

Before you start exercising or dieting, it is important to have realistic expectations. It took your body months to grow your baby and now it needs time to recover. Maternity care experts advise waiting at least six weeks before doing intensive exercise. After a caesarean section, this is even eight to ten weeks. Listen carefully to your body and if in doubt, consult your midwife or doctor.

Start exercising gently

As soon as you are ready, you can start light exercise. Some great ways to get moving again are:

• Walking: Take a daily stroll with the pram. This is not only good for your fitness, but also relaxing for you and your baby.

• Pelvic floor exercises: During pregnancy and childbirth, your pelvic floor is under considerable strain. Exercises such as tightening and relaxing your pelvic floor muscles help to prevent incontinence and strengthen your core muscles.

• Yoga or Pilates: These sports help strengthen your core and improve your flexibility without putting too much strain on your joints.

Exercising with your baby

If you find it difficult to find time for sports, get your baby involved in your workouts! There are several ways to do this:

• Mom & baby yoga: There are special yoga classes where you can bring your baby and exercise together.

• Squats and lunges with your baby: Gently lift your baby and use his or her weight during exercises such as squats or lunges.

• Dancing: Put on some music and dance with your baby in your arms or baby carrier. This is a great way to burn calories and have fun together.

Playing with your child a lot

Playing with your baby or toddler can be a surprisingly good workout. By playing actively, you will raise your heart rate without realizing it and work on your fitness. Here are a few playful ways to keep moving:

• Crawling and rolling: Join in with your baby's motor development and crawl on the floor, roll or play tag.

• Outdoor play: As soon as your baby is a little older, you can go to the playground or the park together, but it is also fun to play together with toys outdoors. Climbing, scrambling and running keeps you active and ensures quality time together.

Healthy food for more energy

In addition to exercise, nutrition plays an important role in your recovery and energy level. Here are some nutritional guidelines to help you get back in shape:

• Eat plenty of protein: Protein helps muscle recovery and provides long-lasting energy. Think low-fat cottage cheese, chicken, eggs, legumes and nuts.

• Drink enough water: Hydration is essential, especially if you are breastfeeding.

• Avoid crash diets: Losing weight too quickly can lower your energy level and slow down your recovery. Focus on healthy, nutritious meals instead of calorie-restricted diets.

• Healthy snacks: Choose snacks such as fruit, nuts, hummus with vegetables or whole-wheat crackers.

Sufficient rest and relaxation

A fit body starts with a well-rested mind. It is logical that you get less sleep with a newborn baby, but try to build in as many moments of rest as possible:

• Sleep when your baby sleeps: Even though it is tempting to do household chores, resting is just as important.

• Ask for help: Involve your partner, family or friends so that you can occasionally have a moment to yourself.

• Mindfulness and breathing exercises: Short breathing exercises help to reduce stress and deal better with sleepless nights.

Set realistic goals

The most important thing is not to be too hard on yourself. Everyone recovers at their own pace and it is more important to feel good than to lose weight quickly. Set achievable goals, such as:

• Walk for 30 minutes every day.

• Do a short workout of 10-15 minutes three times a week.

• Make healthier choices at mealtimes, without strict diets.

Make exercise fun and practical

Getting back in shape after giving birth does not have to be a stressful process. By taking small, achievable steps and incorporating exercise into your daily routine, you will work on your recovery in a natural way. Exercising with your baby, playing actively and eating healthily all contribute to a fit and energetic motherhood. Remember: every step, no matter how small, is a step forward. Enjoy the process and give yourself time to regain your balance.