Tips For
Exercise After Pregnancy
By Tara
Smith - Strollertime.com 1. Consult your healthcare
provider before beginning any exercise program. In general it is safe to resume
regular exercise once you receive clearance from your healthcare provider after
giving birth, normally at 6 weeks for a vaginal delivery and 8 weeks for a
cesarean-section delivery.
2. It is never selfish to do something for
yourself. You will find it easier to meet the challenges of motherhood when you
are fit and healthy. When you are happy, the whole family benefits.
3. Start slowly and build gradually,
especially if you did not exercise during all or part of your pregnancy. You
are less likely to continue with a fitness program if you overdo it in the
beginning.
4. Drink plenty of water, at least 8 ounces
a day -- more if you are exercising -- and even more if you are nursing. Water
is critical to keeping you hydrated during this important time, when your body
is still in recovery mode from the hard work of developing (and if you are
nursing, sustaining) a baby.
5. Continue to take prenatal vitamins if you
are nursing, and if you aren't, a good vitamin/mineral supplement is
advised.
6. After you have a baby you may want to
start with a very low-impact form of exercise, for lots of reasons. Your body
is returning to its pre-pregnancy shape and size, and therefore is in a state
of transition: Your ligaments are still loose from the pregnancy hormones, you
may experience incontinence until you rebuild the strength in your pelvic floor
muscles, and your breasts may be enlarged and sore if you are nursing.
7. Walking is an excellent form of exercise,
and one you can do with your baby in a stroller (at any age). As with other
forms of exercise, start slowly and build gradually. An added benefit of any
outdoor exercise is that being outside gives you a new perspective on things
and aids in stress release.
8. It is not important what type of exercise
you participate in. The key is to find something you enjoy and will stick with.
Consistency is the important factor. Your options are endless: You can hike,
bike, do aerobics, yoga, pilates, swim, or walk.
9. This is not a time for rigid dieting and
rapid weight loss. Choose a well-balanced, nutritious eating lifestyle. It may
take many months -- as many as nine -- to lose the weight you gained during
pregnancy and to tone up. Your body may never completely return to its
pre-pregnancy shape. Some women's bodies simply change permanently with
pregnancy. Try not to think of this change as negative; consider what you have
gained in exchange.
10. If you are nursing, you will need
approximately 500 additional calories per day to support lactation. Take it
easy and be sure to get plenty of rest.
11. An ideal fitness program includes
cardiovascular training, toning/muscle strengthening, and flexibility or
stretching, three to four times per week for about one hour.
12. Don't be too hard on yourself.
Motherhood is challenging; you may not be able to exercise as often, or get
into shape as quickly as you would like. Do what you can, and enjoy this
precious time with your little bundle of joy!
Tara Smith, B.S. in Exercise Science,
M.B.A., is certified by the American College of Sports Medicine and has 12
years' experience. Tara is an IDEA Master Personal Fitness Trainer, and fitness
is her passion. She has specialized training in biomechanics, balance training,
body alignment, and pre- and post-natal exercise design. She is instructs and
co-produced "Strollertime: A Complete Workout With Baby in Tow" CD/DVD set. For
information, and other articles written by Smith, please visit
www.strollertime.com. |
