Complete Guide To Postnatal Fitness

Thoughts of exercise and fitness may enter your mind after giving birth and realizing the effects pregnancy had on your figure. The length of time it takes to get back to your prepregnancy shape and fitness level depends largely on genetics, advises Dr. Abaz Sosic, an obstetrician for Bradford Regional Medical Center in Bradford, Pa. Consult your physician prior to starting a postnatal fitness program.

Benefits

Postnatal fitness programs help return your body to its prepregnancy condition. Regular exercise after giving birth promotes weight loss, improves cardiovascular fitness, trains abdominal muscles, restores muscle strength, boosts energy levels, improves your mood, prevents postpartum depression and relieve stress, MayoClinic.com explains. Exercise can strengthen your bond with your baby when you use her for resistance during strength-training exercises and involve her in your exercise routine.

Types

A postnatal fitness program includes flexibility, strengthening and aerobic exercise. Begin performing Kegel exercises as soon as you feel up to it after giving birth, Sosic advises. You may not feel your pelvic floor muscles working at first, but within a month you will notice an increase in control. When you feel up to it, and have permission from your doctor, start a light-paced walking program. Start at a light to moderate intensity and gradually increase your pace. Take the time to warm-up and cool-down with each fitness session. This gives you a good time to incorporate stretching and core-strengthening exercises into your fitness routine. Increase your intensity level and the variety of aerobic exercise you include when walking becomes easy.

Time Frame

How long you have to wait to start a fitness program after giving birth varies from person to person. Sosic explains that after an uncomplicated vaginal birth, some woman can start incorporating walking and other light-aerobic activities within a week. However, complications and cesarean sections may make exercise unsafe for six to eight weeks after giving birth. Aim to include 20 to 30 minutes of moderate intensity exercise on three to five days a week, recommends the American Congress of Obstetricians and Gynecologists. Moderate intensity exercise allows you to talk while exercising, but limits your ability to sing.

Warnings

Listen to your body when exercising. If you experience pain, excessive fatigue or bright red vaginal bleeding, stop exercising and obtain medical help. The hormones that relaxed your tendons and ligaments for birth continue to affect your joints for up to six months after delivery, Sosic warns. Your risk of injury from quick movements and high-impact exercise remains high during these months. Avoid abdominal crunches and sit-ups until the gap in your abdominal muscles closes enough that you can fit no more than two fingers between the muscles.

Considerations

You can start a postnatal fitness program even if you nurse your baby. Consume at least 10 oz. of water before exercise and an additional glass of water for every 20 minutes of exercise to avoid a decrease in your milk production, Sosic advises. Avoid breast tenderness by avoiding exercises that make your breasts sore, nursing your baby prior to exercising and wearing a supportive sports bra throughout your workout.