This is the time of year when some of our pesky New Year’s goals or resolutions seem to fall by the wayside. With that in mind, we’re talking to a women’s health and wellness expert to get some fitness advice, regardless of what stage of motherhood you’re in, from pregnancy onward.
ASK AN EXPERT: Fitness Goals and Exercise as a Parent
Nedra Lopez is a Women’s Health and Wellness expert, certified in prenatal and postpartum coaching.
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A lot of parents, especially parents of young kids, want to work out but just don’t have the time. First off, how much time do you need to spend working out to actually make a difference?
If you can find 20 minutes to work out, four times a week, you’ll see real results. I advise clients to work with their natural body rhythms. If you’re a morning person, maybe get up a little earlier to squeeze in a workout. And vice versa if you’re a night person.
What about people who can really only find a few extra minutes in their day?
The best thing you can do is go outside and take a brisk walk. Get fresh air. Get sunshine. Get your blood pumping. It’s good for you physically, and perhaps even more importantly, it’s good for you mentally.
Women’s bodies of course change a lot from pregnancy onward. So let’s start with pregnancy. What are some of the big misconceptions when it comes to working out while pregnant?
The biggest misconception is that you shouldn’t work your core. In fact, core work is the most important work you can do while pregnant. It’s just different from what you’d do pre-pregnancy. It’s not about crunches anymore; it’s about planks and breathing to activate your core. As your belly grows, you need to strengthen the muscles that are responsible for stabilizing your core and back to prevent diastasis recti.
Dare I ask– what is diastasis recti?
It’s basically like a split in your abdomen. You have a line of fascia down the center of your belly that allows your muscles to stretch. But those muscles can pull apart and never find their way back post-pregnancy.
After about six weeks postpartum, doctors can give the all-clear for some women to start working out again. Is this something they look for?
Unfortunately, many doctors see diastasis recti as cosmetic. But I’ve had clients who had it so badly that they can’t brace and then develop serious back or hip pain. I recommend women ask their doctors about it before they start to work out. Many exercises like crunches and push-ups, and even some yoga poses, can make it worse. This means there are women who are months or even years postpartum who are suffering from this.
How do you get rid of it?
Through consistent small movements that you have to do daily. It usually takes about 4-6 weeks. It also depends on the depth of the split and the integrity of the muscle fibers.
But there is hope?
Yes! There’s always hope! And you can test for it at home on your own.
