After giving birth to your baby, resuming your exercise program or starting one for the first time can help you get back into shape. An exercise program has been associated with reduced postpartum depression when it relieves stress. If you had complications during your pregnancy or your delivery, be sure to get your doctor's approval before you begin any sort of postnatal weight loss or exercise program.
Time Frame
Physiologic and morphologic changes remain apparent during the initial four to six weeks of postpartum. After giving birth, it will take the uterus four to six weeks to return to its pre-pregnancy state after a vaginal birth and six to eight weeks after a cesarean. This is a big part of gaining the OK from your doctor; you can be given permission before this time to start your exercise program. If resuming a postnatal exercise program, this should be reentered gradually over the course of a few weeks' time. Some women, however, have been known to be exercising just days after birth--when they feel up to it and the doctor approves.
Target Heart Rate
When you start your postpartum exercise program, pay attention to your heart rate during these workouts. You should remain between 50 percent to 85 percent of your maximum heart rate. Your maximum heart rate is 220 minus your age. To determine your heart rate during a session, check your pulse on the inside of your wrist. Count the beats in a 10-second period, and multiply by 6. When you begin your exercise program, aim for the lower range of your target heart rate (50 percent), and gradually increase your target heart rate to 85 percent over six months. Set a goal of 20 to 30 minutes of exercise in your target heart rate.
Exercises Right After Birth
Kegel exercises are performed by contracting the muscles of the pelvic floor around the vagina. Compare this movement to peeing, and then stopping for several seconds. Exhale and pull in your core muscles. Hold as you continue breathing and performing the exercise. Aim for a set of 10.
Perform planks and side planks to reconnect with your core muscles. A plank can be performed in a starting push-up position or on your forearms, back flat, belly button pulled in to engage your deep core muscles and holding up to a minute. A side plank is done by holding yourself up, either on one forearm or hand while the other is either on your hip or raised above you for balance as you face a wall.
Walking is always a good source of exercise and can be done with your baby in tow.
Progression
When beginning your program, keep in mind that your exercise intensity should be in the moderate range, especially if your uterus is still returning back to its pre-pregnancy state. This will keep a good supply of blood and oxygen in your system; make sure there is plenty of oxygen in your core. Progress your exercises from a basic form to intermediate and beyond, stepping up the intensity slowly and gradually.
Considerations
After giving birth, you will experience bleeding that is similar to your period. Over the course of a few weeks, this will lighten. Bleeding should not increase with exercise.
Keep your range of motion to a minimum for a few months because of joint laxity. Keep this in mind if you are breast feeding.
It is recommended to breast feed prior to exercising to avoid tenderness of the breasts. After a C-section, you will find core and ab exercises more difficult. You may feel stretching at the site, so adjust your exercises for comfort. Also, it is normal to feel numb at the incision indefinitely.
References
- "British Journal of Sports Medicine"; Guidelines of the American College of Obstetricians and Gynecologists for Exercise During Pregnancy and Postpartum Period; R. Artal, et al; January 2009
- "Training the Pregnant and Postpartum Client" Annette Lang; Annette Lang Education Systems LLC
- American College of Obstetricians and Gynecologists: Getting in Shape After Your Baby is Born
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