In the months leading up to labor and delivery, your focus was on growing a healthy baby and getting through the childbirth experience with minimal pain and complications. But now that the baby has arrived, you are no doubt thinking about getting back into your skinny jeans and feeling like your old self again. Exercise is an effective way to speed recovery and ward off postpartum depression.
Returning to Exercise
The American Congress of Obstetricians and Gynecologists, or ACOG, recommends post-pregnancy exercise to restore both your physical and mental well-being. ACOG notes that exercise will boost your energy, improve your mental outlook and restore muscle strength and tone, especially to the muscles of the pelvic floor and abdomen that were stretched during pregnancy. According to the Mayo Clinic, if you were physically active throughout your pregnancy and had an uncomplicated vaginal delivery, it is safe to return to exercise within days after delivery. If you had a C-section or sustained structural damage to your uterus or vagina, you should consult your health care provider for guidance on when to safely return to exercise.
Pelvic Floor Exercises
The muscles of the pelvic floor support your uterus, bladder and other pelvic organs. The pelvic floor muscles work together with the muscles of the abdomen and lower back to hold the pelvis in alignment and support the spine. Changes due to stretching of the muscles of the abdomen and pelvic floor during pregnancy and delivery can lead to weakness and urinary incontinence. Supine pelvic tilts, supine hip lifts, abdominal curlups and Kegel-type exercises that contract the muscles controlling urine flow all help to restore tone and strength to the muscles of the pelvis. As you grow stronger, Pilates can take pelvic floor training to the next level.
Cardio and Resistance Training
To resume conventional exercise like cardio and resistance training, ACOG recommends you gradually ease back into it when you feel ready and able to begin a program you can continue. To build cardiovascular endurance and lose pregnancy weight, begin with a walking program of up to 30 minutes, gradually increasing your speed and time as you grow stronger. When resuming resistance training, begin with light weights, paying careful attention to form and technique. If exercises hurt your back or abdomen, you may be lifting too much, too soon.
New Mommy Challenges
Extra weight, lack of sleep and new demands on your time and attention can be overwhelming for new mothers. You may feel too tired and busy to exercise. But remember that this is a period of transition in your life, and it will take time to establish a new normal. Find ways to incorporate exercise with play, using your baby's weight for resistance. Consider a jogging stroller, which can give you and your baby the opportunity to enjoy fresh air, sunshine and exercise. A mommy-and-me class in your community is a way to exercise and build a social and moral support group.
Member Comments