Sonam Kapoor says it took 16 months to ‘feel like myself again’ after son Vayu’s birth; here’s what can help new mothers

Motherhood has an entirely different charm and challenges to it. As a journey, it can be extremely daunting for new mothers. It was no different for actor Sonam Kapoor who took to her Instagram to pen a note expressing her emotions after 16 months of being a mother.

“It’s taken me 16 months to feel like myself again. Slowly steadily without any crash diets and crazy workouts just consistent self-care and baby care,” said the 38-year-old.

“I’m not there yet but almost where I want to be…still very grateful for my body and how incredible it has been. Being a woman is a wondrous thing,” she added.

In the postpartum period, it’s essential to approach fitness with patience and kindness. “Every mother’s journey is unique, and these tips aim to support them in embracing a gradual and sustainable path to reclaiming their fitness and overall well-being,” said Dr Kritika Bolia (PT)
consultant – physiotherapist, Motherhood Hospitals, Pune Kharadi.

Here are some gentle and effective ways to support mothers in regaining their fitness post-delivery

Begin with gentle exercises

Encourage mothers to start with low-impact exercises, such as walking or postnatal yoga. These activities help in improving flexibility and gradually rebuilding strength without straining the body.

Embrace pelvic floor exercises

Pelvic floor exercises, like Kegels, are crucial for postpartum recovery. These exercises help strengthen the pelvic muscles, aiding in bladder control and supporting the core.

Prioritise rest and recovery

Adequate rest is essential for the body to recover. Encourage mothers to listen to their bodies and not push themselves too hard initially. Quality sleep and relaxation play a significant role in overall postpartum well-being, said Dr Bolia.

Involve the baby in workouts

Make fitness a bonding experience by incorporating the baby into workouts. This could include baby-wearing exercises, stroller walks, or even gentle stretches while interacting with the little one.

Make movement a part of your daily lfe (Source: Getty Images/Thinkstock)

Set realistic goals

Establish achievable fitness goals. Gradual progress is key, and setting realistic milestones helps mothers stay motivated without feeling overwhelmed.

Nutrition and hydration

Emphasise the importance of a balanced diet and hydration. Nutrient-rich foods provide the energy needed for daily activities and breastfeeding, aiding in the recovery process.

Connect with other moms

Joining postpartum fitness classes or connecting with other new moms can provide a supportive community. Sharing experiences and tips can boost morale and create a sense of camaraderie.

Professional guidance

Suggest seeking guidance from a postnatal fitness specialist or physiotherapist. These professionals can create personalised exercise plans, ensuring that the workouts are safe and effective for postpartum recovery.

Mind-body practices

Incorporate mindfulness practices such as meditation or deep breathing exercises. These practices help manage stress, improve mental well-being, and support the overall recovery process.

Celebrate small wins

Encourage mothers to celebrate their achievements, no matter how small. Recognizing progress fosters a positive mindset and motivates them to continue their fitness journey.

 

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Not long ago, recall that Sonam shared a note detailing the “roller-coaster” 2023.

“The last year has been a roller coaster. Coming to accept the fact that we are parents and all the joys and fears that come with it. Understanding that I had changed drastically emotionally, physically, and spiritually and that comes with pain, acceptance, and eventually exhilaration. Then dealing with my Husband falling very sick which no doctor could diagnose and eventually finding out what it was and him recovering completely( it was three months of hell and thank you God and Dr Sarin),” she shared.

She recalled moving talent agencies and moving out and into new homes four times. “Starting work again while supporting my husband in his work and his exponential growth at work, while trying to spend time with my precious family and incredible friends has been the most tough, amazing, full filling and enriching year. I hope this year too comes with all the lessons and growth that come with ups and downs. I hope the world understands that war leads to nothing,” she mentioned adding that she is “filled with gratitude”.

 

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