When you began exercising during
your pregnancy, slow and steady was the rule. That’s even more important when
you start exercising after your pregnancy.
You should only really start back
when you feel capable of physical exertion again. Most mothers wait until they
have had their six-week postpartum checkup, but if you feel you can begin
earlier, talk to your doctor and get started when you both believe you are
ready.
Postpartum women tend to carry
weaknesses in their backs, abdominals and buttocks, which can cause quite a few
aches and pains.
Often if you allow the abdominal
and back muscles that have become stretched and weak during pregnancy to remain
that way, these aches and pains can follow you throughout life. That is why it
is so important to get moving again. There are lots of ways to incorporate
fitness into your life postpartum and you’ll be amazed at how good it feels to
reclaim your strength and pre-baby fitness.
You can practise Pilates and engage
the pelvic floor muscles with Kegel exercises. For example, as you push the
stroller, make sure you are pulling your abdominals in and up to take pressure
off lower extremities.
Exercise your core stabilisers with
small balance exercises like closing your eyes and standing with the heel of
your foot in front of the toes of the other.
Try Pilates
Exercise programmes that increase
your core strength such as Pilates are great for new moms. Traditional aerobic
exercises may be good for burning body fat, but they don’t address issues such
as weak joints, lack of muscle strength and urinary incontinence that are important
for many postpartum women.
Pilates exercises postnatal can
help improve posture and muscle balance, increase self confidence and
strengthen your stretched pelvic floor and abdominal muscles.
Having a baby means a lot of
things: losing sleep, learning how to hold a tiny person correctly, and dealing
with the weight you gained during your pregnancy. As you try to get your new
routine down, exercise may seem like thee last thing you feel like doing, but
being active now is more important than ever because it helps raise metabolism,
shed extra weight, provide much needed energy and reduce stress and tension.
Studies show that most women gain
an average of about 30 pounds during pregnancy, although many end up gaining a
lot more than that. On average, 18 to 20 pounds are usually lost within a month
of having a baby, but it’s those few extra pounds that can be tough to get rid
of. Your body may be different after having a baby, but with a little patience
and consistent exercise, you can get back into shape.
How much and when?
It is important to remember when
exercising postpartum that the joints will still be unstable and to start back
carefully. Normally, it is safe to exercise four to six weeks after giving
birth but it is always best to check with your doctor first.
You already know that getting back
to exercise should be a gradual process. Your body has gone through a
tremendous change and it takes time for it to bounce back. Your doctor will
give you the go ahead for when you can exercise and may give you simple
exercises you can do in the first couple of weeks after birth.
Some of those suggestions may
include:
Kegel exercises: These involve
making small contractions of the muscles of the vaginal wall and can help
strengthen weak pelvic muscles, which can often be the cause of bladder control
issues common in women postpartum.
Walking: With your doctor’s OK,
short, slow walks can help prepare your body for more vigorous exercise, as
well as get you fresh air. If you exercised before pregnancy, you may need
about six weeks before you can return to what you were doing before.
Pilates: With some modifications,
you may also be able to do Pilates exercise to strengthen your core and
increase your flexibility.
Deanna Smith is an Exercise Physiologist and Pilates Instructor at
ENERGY. She can be contacted at [email protected] or 946-6006.
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