Health 2 Mama Blog
5 Realistic 2021 Goals For Mums – both Pregnant & After Birth.
After the strange and difficult last year of 2020 there will be likely even more New Goals and resolutions made than usual to ensure 2021 a better year!!!
Why are typical New Year goals not realistic for Mums?
For Mums currently pregnant or having given birth quite recently the most common Resolutions are not really realistic. For example ‘Dry January!!! ‘ – not really relevant to Pregnant mums and for those mums who like their wine and have abstained for 9 months recently the last thing they will want to do is put off that much needed glass of wine for another month!!
Then there are the common diet and fitness goals which do not quite work for mums. Entering into strict diets and mass intense workouts, lifting weights and fitness is not realistic and also can be not at all safe. For example dieting or considerably cutting energy intake is definitely not recommended during pregnancy and when breastfeeding. Jumping exercises & running, boot camps and intense gym sessions can actually be more harmful to you than give benefits if done in the wrong way and if your underlying core is not able to withstand the added pressures.
Lastly many other usual mental resolutions will be knocked flat on their feet simply by the usual tiredness experienced during pregnancy and also tiredness of life with a baby!!!
How can this blog help?
To help guide you on realistic goal ideas!!! No need to feel that you should make all these your goals for 2021 but the great thing is that they are all realistic and achievable and you will feel much better for them whether you manage 1, a few or all of them!
5 REALISTIC GOALS TO MAKE DURING PREGNANCY
It is so tempting to give in to eating ‘fun foods’ more when pregnant & breastfeeding but just be wary of how much and how often. There is the risk of developing ‘Gestational Diabetes’ during pregnancy which can be prevented or controlled by keeping sugar intake down. During breastfeeding with the tiredness and ‘high energy’ lactation cookies it can be easy to take in more energy than using up leading to weight gain. Try booking yourself a session with a Nutritionist experienced with mums who can help advise you to ensuring the best health for yourself and your baby.
SAY HELLO TO YOUR PELVIC FLOOR
So many mums have no idea where or what the benefits of keeping a strong pelvic floor are until they experience the issues of ‘leaking urine’, back and pelvic pain and feelings of pressure down under during pregnancy. Its worth starting pelvic floor exercises (click here to see our online exercise program) early on in the 1st and 2nd trimesters and continue through. All thats needed is 5-10 mins 3 times a week.
Exercise boosts your energy, helps keep your tone and weight under control as well as improving blood flow to the baby. If you keep active during pregnancy it will make the journey if regaining fitness and shape after birth a lot easier. We have a ‘Ease into Pregnancy Exercise Kit’ available which helps gives you exercise on how to exercise safely and different types of safe cardio as well as 10 twenty min workouts to do at home.
Walking is free, easy to do and most safe in pregnancy (unless complications have indicated bed rest) – invest in a pedometer and set a goal of between 5000 to 10000 steps per day
MAKE TIME FOR YOU
Book in regular slots of things you will really enjoy that are also restful such as pregnancy massages, pregnancy yoga & pilates sessions, even naps. Time will be limited after the birth therefore make the most of your time now.
6 REALISTIC GOALS TO MAKE AFTER BIRTH
Try to limit your phone time to allow you to be more present for your baby or kids. There are apps that you can download that monitor screen time, or timers for scrolling sessions to help stop yourself getting too sucked in. Less phone time helps prevent not catching all the firsts and milestones. Also making phone off limits before bedtime helps you to switch off and get that much needed sleep.
It can be difficult to make a eating plan after giving birth as often mums will be trying to lose some excess pounds gained during pregnancy. But at the same time you do need enough energy intake for optimum milk production during breastfeeding and when feeling exhausted from lack of sleep and being awake late at night. Its worth booking a session with a Nutritionist who can guide you with this.
BOOK A CHECK UP WITH A WOMANS HEALTH PHYSIO
We cannot stress enough how important this is after giving birth. They will be able to fully assess your pelvic floor and core function after giving birth including whether you have a ‘Diastasis Recti (ab separation) or any prolapse and help get you going on the right exercises. The check up can be any time but recommended between 6-8 weeks after giving birth.
START SOME GENTLE SAFE EXERCISE
This will help boost your energy and improve your state of mind – our ‘Ease Into Postnatal Exercise Kit’ gives access to advice on how to start activating your pelvic floor & core, how to exercise safely, safe cardio exercise choices and 10 twenty min workouts you can do at home. These workouts include pelvic floor strengthening & core exercises, arm & leg toning strengthening exercises.
TIGHTEN YOUR TUMMY
Factors such as Diastasis Recti (ab separation) and just simply having been pregnant and the tissues stretched and core weakened can also lead to the tummy still looking big after a couple of months post giving birth – commonly called a ‘mummy tummy’ or ‘paunch’. Make it a new year resolution to get started with one of our ‘Online Programs containing 5-10 min workouts that will help restore your core, heal any Diastasis Recti and tighten your tummy.
WALK, WALK, WALK
The safest exercise after giving birth to help restore some fitness and lose pounds (if needed) is walking – we do not advise starting running again until 12 weeks after birth or at least having been checked out by a physio to check you have enough core strength to return to running safely. Rather than take public transport, the car or a taxi aim to walk with the stroller as much as possible. Set yourself a goal for number of steps per day.
Any issues seek help from a Lactation Consultant ASAP – experienced physios can also help with blocked milk ducts and engorgement by carrying out ultrasound and lymphatic massage (massage that is not painful) and preventing mastitis developing.
Hopefully this will give you some good goal ideas for 2021!! They do not have to be New Year goals but can be set any time through the year.
For any of the fitness goals check out our online programs.
Health2mama also have Nutritionists/Dieticians on our team who can see you online or in person in Singapore. For lactation help we can offer physios to you at home and recommend lactation consultants. Our physios are also trainers who can offer online and in person safe prenatal and postnatal training.
Good luck with any goals you decide on!!