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Giving birth to a baby is one of the most physically taxing things that a human body can undergo. And yet, just a few weeks after birth, most of the Sri Lankan mothers already seem to be under pressure to get back to normal. The message is everywhere, whether it comes in the form of a well-meaning relative or a social media comparison. The message is everywhere and it is to bounce back quickly, lose the weight, look like you did before.
This is unjustified pressure. And being too early in acting on it is really dangerous.
This is a guide to Sri Lankan mothers who would like to get fit after pregnancy but would like to do so safely, in a realistic manner, and without harming a body that just did something extraordinary.
What Your Body Has Been Through
The first step to getting out of childbirth right is understanding what happens to your body after childbirth.
When you are pregnant, your stomach muscles part ways to allow your developing child space. This division is known as diastasis recti and it occurs in most women following childbirth. The muscles of your pelvic floor that support your bladder, bowel and uterus are greatly weakened or stretched during delivery. It takes several months after birth before your ligaments and joints will become as tight as they should be because of the hormone relaxin, which is still in your body.
Had a C-section, then you have a surgical wound that must be allowed to heal internally, not just on the surface. The internal stitching and tissue repairs are much more time-consuming than the outside scar might have indicated.
Exercising intensely before your body has even healed any of these things can cause permanent damage, even to the surgical sites that are still healing.
The Cultural Pressure Problem in Sri Lanka
In Sri Lanka, cultural norms surrounding the postpartum phase are conflicting and complicated.
On one hand, the traditional Sri Lankan culture dictates that the rest period of 40 days following childbirth, known as maasa ata, is a period during which the mother is supposed to rest, eat well and recover. This practice is, in fact, medically sound. Rest, warmth, and nutritious food in those first weeks are exactly what the body needs.
Conversely, social media pressure of today is pushing the opposite. Six weeks after childbirth, influencers post workout videos. The celebrity moms are on the covers of magazines looking the same. This leaves colossal guilt in the mind of average Sri Lankan mothers who are still weary at week ten.
The fact lies between these two extremes. The conventional rest time is precious and needs to be honoured. However, recovery after 40 days must be gradual and active – not sedentary. Movement aids healing. Months of total immobility actually retards recovery.
Safe Postpartum Fitness Timeline
Week 1 and 2 – Rest and breathe
No exercise. Full stop. This applies to vaginal births and C-sections. The sole exercise that is suitable during this period is mild breathing exercises. Diaphragmatic breathing, which is slow, deep breathing that stretches your belly, starts to reconnect your core muscles, and helps internal healing. Slow walks around the house can be all right provided you feel comfortable, but that is all.
Week 3 and 4- light exercise
You can start with slow outdoor walks, and initially, you will be walking 10 minutes and then you will be walking 20 minutes. Include some stretching of the back and hips. Start pelvic floor exercises – gentle squeezes lasting several seconds. Do not yet attempt any core exercises such as crunches or planks. Do not carry anything heavier than your baby.
Month 2 – Restoring your foundation
It is at this point that the majority of Sri Lankan mothers who have been able to deliver without any complications can begin to exercise in a more structured manner, such as gentle yoga, swimming, or a postnatal yoga exercise class. At this point, pelvic floor exercises gain greater significance and are to be performed every day. Continue to avoid jumping, running and heavy lifting.
Mothers who deliver by C-section ought to stay in the gentle movement phase up to the second month. Even though you are okay on the outside, the inside wound is still healing.
Month 3 and further on – Return to training
You can start regaining your lost fitness regime, with medical clearance from your doctor or gynaecologist. Begin at a very low level compared to where you left off before pregnancy. Test diastasis recti – in case you see a ridge or a gap down the centre of your belly when you attempt to do a sit-up, tell your doctor before doing any core work.
Dieting is More Important Than Exercise at this Time
It is the mistake of many Sri Lankan mothers to cut calories so aggressively to lose baby weight. This is dangerous, especially if you are breastfeeding.
Breastfeeding burns between 300 and 500 extra calories a day. Nutritional support is required in your body to generate milk and at the same time, recuperate. Eating less causes less milk, less healing and you are left feeling drained.
Focus on eating enough, not less. Protein should be given priority, which includes eggs, fish, chicken, dhal and soya. You can safely eat your rice and curry. Take as much water as possible. The weight will be shed slowly as your body recovers and your level of activity goes up.
Finding Support
In Colombo, postnatal fitness classes are offered, but not actively advertised. Ask your gynaecologist or midwife to give you some suggestions. In Nugegoda and Colombo 3, there are yoga studios that specifically target new mothers with postnatal classes.
Facebook communities of online communities of Sri Lankan mothers are also a handy resource. Find Sri Lankan postpartum fitness clubs where women exchange local and real experiences.
The Most Significant Notice
The human being grew out of your body. That is not a thing to recover in six weeks. It is a thing to be patiently honoured with good food, and with slow, respectful movement.
There is no race. No time limit. You have nothing but your health and your baby has a mother who is healthy and strong, far more than one who is supposed to look a certain way.
Patience with your body. It has done the most wonderful thing which it will ever do. Now it is time to give it the time it needs to get well again.
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