Your body needs time to recover after giving birth. If you've had a Caesarean section, you need to give your body even more time to heal. A Caesarean occurs when your baby is birthed through an incision in the uterus. There are several reasons why this may be done, such as a large baby, if the baby is in an abnormal position, you have a serious health problem or are carrying multiples. Weight loss may be a primary goal after pregnancy, but if you've gone through a C-section, you may need to give yourself extra time.
Expected Weight Loss
Immediately after you give birth, you can expect to lose about 10 pounds. For several days or even weeks afterward, you will continue to lose water weight, according to The National Women's Health Information Center. When you begin a diet and exercise program, moderate weight loss over several months is the safest method for your body. You can do this with healthy eating and physical activity.
Diet
According to the book "Mayo Clinic: Guide to a Healthy Pregnancy," the postpartum woman should focus on nutrition and healthy eating to lose weight. It is best to avoid fad diets, skipping meals or drastically cutting your caloric intake. When you have a Caesarean section, your body must work to heal the incision in your skin, abdominal muscles and uterus. A diet filled with essential vitamins and minerals can help your body do its job. To help your body heal, you should eat health foods, such as fruits, vegetables, whole grains, low fat proteins and dairy and unsaturated fats.
Exercise Precautions
Before you start any exercise program, it is best to get medical clearance from your doctor first. Most doctors advise new mothers to wait six weeks before starting exercise. However, every woman is different and you may feel like you need more time. After a Caesarean section, you must adhere to certain physical limitations, such as avoiding heavy lifting or any other movements that put a strain on the are of your incision. After you have been cleared for exercise, begin slowly. Listen to the feedback your body is giving you and respond accordingly.
Aerobic Exercise
Aerobic exercise burns fat and increases the health of your cardiovascular system. Swimming or walking are good exercises to start with after a C-section. Start off at a light to moderate intensity, measured by the rating of perceived exertion. RPE is a way of measuring intensity according to how it feels to you. After pregnancy it is best to exercise according to RPE and not heart rate. Perform aerobic exercise for 30 minutes at least three days per week. You can gradually increase as you feel comfortable, resuming your pre-pregnancy exercise program.
Resistance Exercise
Until you are fully healed, you should approach resistance exercise at a light to moderate intensity. These kind of exercises help you gain back muscular strength that, may have been lost during pregnancy. When you have had a C-section, it is necessary to avoid any undue strain on the affected area. This means you must perform proper breathing during resistance exercises. Always exhale upon the exertion and continue breathing throughout the exercise. You must also avoid any extra strain on the abdominal area, until the muscles heal. This may mean avoiding sit ups until you get clearance from your doctor. Resistance exercises should be done two days per week with at least 24 hours of rest between. Exercises should be performed for all of your major muscle groups including the quadriceps, hamstrings, glutes, back, chest, shoulders and arms. Aim for working up to 10 to 15 repetitions of two to three sets.
Flexibility
Keeping your muscles limber is a part of a good exercise program. Flexibility training can be part of your warm up and cool down. Stretch all major muscle groups before and after you exercise. You may want to spend about five to 10 minutes on a thorough warm up and cool down. Hold each stretch for at least 20 seconds.
References
- "Mayo Clinic Guide to a Healthy Pregnancy"; Roger W. Harms, M.D.; 2004
- Womens Health.gov: Recovering From Birth
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mithcell H. Whaley, PhD, Peter H. Brubaker, Phd, Robert M. Otto, Phd (Eds.), 2006.
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