Attività sportiva

Sport dopo la gravidanza: miti e falsità del post parto

 

Tornare in forma dopo il parto seguendo un iter salutare anche per lo sport

Sfatiamo qualche mito sullo sport dopo la gravidanza

Sul tornare in forma dopo la gravidanza se ne sentono davvero tante. Fai questo, fai quello, buttati o aspetta per carità. Tra gli stunt della remise en forme a tutti i costi e i conservatori dell’entropia onde a evitare danni, c’è sempre una via di mezzo. Quella che bada alla salute, per altro.

Ho a che fare con mamme ogni giorno. Ogni giorno vedo donne che si iscrivono in palestra e partono a tutta con programmi allucinanti. Vedo mamme che corrono come se non ci fosse un domani. Mamme che saltellano ai corsi di danza o zumba che sia. Non so come stia il tuo pavimento pelvico, non ho superpoteri per poterlo vedere (per fortuna, dai :D).

Quello che so io per certo è che vedo troppe donne fare quello che non dovrebbero e non fare quello che dovrebbero!

I risultati, poi, parlano da soli. Piccoli o grandi acciacchi, perdite più o meno importanti di gocce di pipì, pancia che non torna piatta, muscolatura flaccida, pelle vuota.

Tutti questi “inconvenienti” non sono colpa tua ma dell’ignoranza della nostra cultura sul tema fisiologia della gravidanza e dintorni.

Sono argomenti di cui ho già parlato anche in questo post, che ti invito a leggere, ma che è sempre bene ripetere, aggiungendo anche qualche dettaglio.

Tornare in forma dopo il parto: ecco l’iter corretto e salutare

Se sai che la tua bellezza dipende strettamente dalla salute del tuo corpo, allora sarai paziente e vorrai seguire questi semplici step per rimetterti in forma dopo la gravidanza e nel modo più corretto e salutare possibile il cui mantra su tutti deve essere:

preoccuparsi della propria salute e di quella del proprio bimbo

Da qui, possiamo:

  1. Prenderci cura della nostra alimentazione. Specie se allattiamo. Mangiare sano, bene e bilanciato non solo ci apporterà il giusto carico di nutrienti, ma anche di energia per affrontare il faticosissimo periodo del primo anno di vita di un figlio.  
  2. Prenderci cura della nostra respirazione. Imparare a respirare meglio ci aiuta a stare serene, a dormire meglio, a regolare le funzioni dell’organismo perché abbassa lo stress.
  3. Cercare di riposare quando è possibile. Il sonno è fondamentale.
  4. Preoccuparsi prima del pavimento pelvico, poi del resto. Non saltare o andare a correre, almeno per 3 o 4 mesi. Il pavimento pelvico è per il nostro corpo quello che le fondamenta sono per una casa. Hai mai visto una casa poggiare bene su una palude? Ecco.
  5. Lavorare su pancia e fianchi nel modo giusto. No a i crunch (che sforzano sul pavimento pelvico e accentuano la diastasi dei retti addominali), sì ai plank, in ogni loro variante.
  6. Viva l’elasticità! Stretching ed esercizi di mobilità aiutano a tenere lontani anche i tipici acciacchi delle mamme, come tendiniti, contratture, infiammazioni (piriforme, nervo sciatico, tunnel carpale, per citare le più comuni).
  7. Camminare, stare all’aria aperta, vedere persone. L’aria aperta stimola le endorfine. Le endorfine producono felicità. La felicità tiene lontana la depressione e le malinconie post parto.
  8. Condividi i tuoi momenti attivi col tuo bambino, serve a saldare il vostro rapporto e a trasmettergli fin da subito un’idea di vita attiva e sana.

I miti da sfatare sullo sport dopo la gravidanza

Qui sfatiamo i miti e le leggende più comuni

In allattamento non si può dimagrire

Questa più che una diceria mi sa più di scusa. L’allattamento è uno sforzo per il corpo della donna. Vero. Ma uno sforzo che può essere sostenuto con un’adeguata alimentazione e il giusto livello di idratazione. Anche in funzione della perdita di peso. Altrimenti non si spiega come io possa aver recuperato la mia forma dopo la gravidanza e aver tirato grande mia figlia esclusivamente a latte di tetta!

Un professionista può seguirti anche in questo e farti dimagrire, perdere peso e ritrovare la forma armonica del tuo corpo anche se allatti!

Qui ci si collega all’altro grande mito:

se fai sport dopo il parto ti va via il latte

Parliamone. Se così fosse, non dovrei avere una goccia di latte. Invece ne ho da sfamare 2 bambini, anche ora che mia figlia ha 16 mesi. Non esiste che lo sport faccia andare via il latte, nemmeno nei casi di endurance estremo (triathlon), che, però, normalmente le mamme non fanno, me compresa!!!

Il latte non va via alle donne africane in gravi stati di malnutrizione, figuriamoci a noi che abbiamo cibo per poter diventare tutti obesi.

Il latte va via solo se sussistono situazioni come un bimbo che non si attacca, o non si attacca bene, o per un’interruzione forzata della suzione (magari perché la mamma si ammala e deve fare un ciclo di cure che impedisca l’allattamento).

Se chiedi ad un’ostetrica, ad una consulente dell’allattamento o anche solo ad una mamma sportiva che allatta, ti potrà confermare quanto scritto.

Il latte materno non è questione di fortuna; è questione di buon supporto all’allattamento, in particolare nel suo avvio.

Se allatti non puoi ritornare in forma

Questa frase è parzialmente vera. La parte falsa è il negare che si possa tornare in forma. La parte vera riguarda la qualità della remise en forme. Finché si allatta, infatti, si producono ossitocina (che tiene a riposo l’utero) e relaxina (che tiene a riposo i muscoli). La relaxina è la principale causa della non piena tonicità dei muscoli nel post parto.

Questo non significa che sia inutile lavorarli. Significa solo che, finché si allatta, non saranno tonici al 100%. Ma se ben lavorati, una volta terminato l’allattamento, saranno pronti per risplendere a pieno! Quindi non deve essere una scusa né per non allenarli, né per smettere di allattare!

L’acido lattico passa nel latte

Ne avevo già parlato sempre nell’articolo citato prima. No. Non è possibile questo. E di sicuro non è possibile con i livelli di sport blandi che sono fattibili/sopportabili nel post parto.

Quindi, stai serenissima che il tuo bimbo mangia solo tanto buon latte.

La pancia non ritornerà più piatta come prima della gravidanza

Anche questa è una stupidaggine. La pancia può andare benissimo via, se parliamo di intervenire sulla massa grassa depositata con la gravidanza. Capita che, a causa della prolattina prodotta con l’allattamento, si risenta di gonfiore a livello addominale ma non è nulla che una seduta di osteopatia e una  buona alimentazione non possa risolvere.

Ecco, mi pare d’aver detto tutto. Se hai altre curiosità, non esitare a chiedere 😉

 

 

 

Condividere fa bene e tiene in allenamento le dita 😉

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