Most gyms offer postpartum exercise programs; however, is important for new moms to approach post-pregnancy exercise gradually. According to the American College of Obstetricians and Gynecologists, several factors dictate when it is safe to exercise after pregnancy. For this reason, new mothers must first get approval from an obstetrician or health practitioner. Doctors often suggest waiting six weeks before embarking on an exercise program. However, all deliveries are not the same; therefore, when and how often to engage in exercise after giving birth is different for every woman.
Your Six-Week Checkup
During your six-week checkup, your doctor or midwife will examine you to determine your level of physical recovery. They often inquire about postpartum bleeding, abdominal discomfort, breast pain, urinary problems, anal incontinence and emotional changes. If you had a cesarean birth, practitioners check your incision to ensure that it is healing properly. These and other factors, including your blood pressure, iron level and blood glucose level, can determine if your body is ready for exercise. Depending on the results of your check-up, your practitioner will either suggest that you rest for a few more weeks, or he will give you the go-ahead to start exercising.
Getting Started
It can take months for your body to fully heal after giving birth. Therefore, you should start with low-impact exercises that put little stress on your body. Gradually intensify your workouts since your body is still healing, and always warm up to prepare your muscles for movement. Use your gym's treadmill or elliptical trainer to engage in low to moderate impact cardiovascular workouts. Take a beginner yoga class or a postpartum exercise class to stretch and tone your muscles.
Avoiding Overexertion
Overexertion during exercise can lead to extreme pain, injury and post-natal complications. It can also cause your postpartum bleeding to flow more heavily. After pregnancy, your postpartum bleeding should diminish; excessive bleeding is a sign that you are overexerting yourself too soon, notes the Baby Center website. You should drink plenty of fluids to avoid dehydration and excessive fatigue, which can cause overexertion. MayoClinic.com suggests to stop exercising immediately if you feel pain and to seek medical help if your postpartum bleeding turns bright red.
Flattening Your Stomach
While many mothers are eager to regain their flat, toned stomachs, reshaping the core after pregnancy can be difficult. According to the MayoClinic.com, it can take months or years for women to re-tone their abdominal muscles after giving birth. Your stomach's shape after pregnancy depends on the type of delivery you had, the condition of your abdominal muscles before pregnancy, and your diet and exercise habits. There is no way to gauge the length of time that it will take to tone your abdominals after delivery; therefore, avoid gym machines that work your abs intensely since this can cause injuries and post-natal complications.
References
- The American Congress of Obstetricians And Gynecologists
- Baby Center: Postpartum Exercise -- Is Your Body Ready?
- MayoClinic.com; Exercise After Pregnancy -- How To Get Started; March 31, 2011
- Yoga Journal; Postnatal Yoga -- Conditions And Cures For Both Mama And Babe; Nora Isaacs
- Baby Center: Postpartum: Normal Bleeding And Discharge (Lochia)
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