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Post Partum - Return To Activity
You’ve just spent the last 40 weeks being pregnant. While you are excited to about being a mom and taking care of your little bundle of joy, you can’t wait to get back to your pre-pregnancy body.
How soon can you return to exercise? That depends. Most experts agree that you can begin walking at an easy 3.0 mph soon after giving birth. However, it’s best to wait until after your six week check up before beginning a strenuous exercise program. If you had a c-section the recovery time is longer.
It’s important to keep in mind that your body has been through a life changing event. It will take time for you to look and feel like your old self again. The uterus has to shrink back to it’s normal size. Abdominal muscles have been separated need to return to their former shape. Hormones levels have caused muscles and ligaments to relax and make room for your baby will return to their normal pre-pregnancy state.
Tips:
- Avoid competitive or rigorous exercise until you are cleared by your doctor. This usually takes about 6 weeks for most people.
- Begin slowly. Make sure that you include a 5-10 minute warm up and cool down period.
- Keep it low impact. Avoid super hard surfaces like concrete.
- Avoid quick directional changes. It may take a while for balance to return.
- Wear a supportive bra. Larger breasts need additional support.
- Strengthen abs and back
Two recommended exercises for new moms are kegels and pelvic tilts. Squeeze the muscles of your pelvis (the muscles you use to stop urinating). Hold for a count of 3. Relax for 3 counts and then repeat as many times as you are able. Pelvic floor exercises, like most exercises, should be a lifelong practice but it takes about 8 weeks of doing the exercises to notice improvement in urinary control.
The pelvic tilt is done lying down with feet flat on the floor and knees bent. Buttocks and abdominal muscles are tightened while the back is pressed flat against the floor. The position is maintained for 10 seconds and released. Do 10 - 12 repetitions.
Once you’ve been cleared for exercise. You can begin by exercising 3 times per week. Walking is good way to start. You will want to avoid overexertion. Make sure to stay hydrated and listen to your body.
Warning Signs To Stop:
- Pain
- Increased bleeding
- Dizziness
- Shortness of breath
- Heart palpitations
- Faintness
- Difficulty walking
Remember the time from conception to delivery is 40 weeks. The average woman gains between 20 to 35 lbs during pregnancy. The first 18 to 20 come off fairly easily. It may take time to shed the last few pounds. Gradually increase the duration of exercise. After a few weeks you’ll be able to add an extra day. Be patient and consistent as you return to fitness.
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Guidelines For Working Out During Pregnancy
A woman’s body goes through many changes during pregnancy. The most obvious are increased girth, posture and center of gravity. The hormonal changes such as increased levels of estrogen and progesterone cause the GI track to slow down so that a woman gains the appropriate amount of weight to sustain a fetus. Relaxin, causes muscle and connective tissue to soften and become more flexible. Proprioception may change as feet swell and posture compensates for the new distribution of weight. Changes in hormones can create mood swings for many women. Read the rest of this entry »
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