1. ADVICE FOR NEW MOTHERS
Exercise After Giving Birth - Part 2
You found the value in taking care of yourself. You know that exercise and fueling your
body with the most nutritious food will give you more energy and more confidence. You
trust that the small amount of time you carve out each day will accumulate into being a
Mom On Top (the very best, happiest, successful mother you can be.) You’re ready to
take action. Now what?
There are some important considerations that will keep you safe and optimize your
results. These are the most common questions I get asked, and my advice for new
mothers…
How soon after giving birth can I exercise?
According to research done by James F. Clapp III, M.D., and presented in Exercising
Through Your Pregnancy, the conclusion is that “if it doesn’t hurt or cause the woman to
bleed heavily, it’s OK.” There is no pre-determined time frame in which to start
exercising even after a C-section. However, pain was the deciding factor. Those who
experienced pain from surgery started exercising later, around 4 weeks.
What type of exercise is best…
2. shortly after giving birth?
Almost every new mom will tell you that what she needs most after giving birth is some
time to herself, so the main goal of exercise at this time should simply be to provide
personal time. The best types of exercise would be walking and stretching (yoga). The
focus is not necessarily on losing weight and tightening up your belly, although you may
get a head start if you exercise frequently and increase intensity slowly.
6 weeks postpartum and thereafter?
This is now the time you can start integrating all forms of exercise, but you still want to
stay on a steady, gradual pace as you increase duration and intensity. A varied plan
that includes cardio and resistance (running, cycling, swimming, weight training) and
flexibility (yoga) is best. A jogging stroller might be a great investment! Now is also the
time to focus on specific core building moves like isometric planks and scissors (lying on
your back and alternating leg lifts) to work on strengthening abdominal and back
muscles, and correcting possible muscle separation (diastasis recti) that often occurs
during pregnancy.
How many times/week is recommended?
Three times a week is a basic recommendation, but 5 to even 6 times a week is ideal.
What are the benefits to starting an exercise program after giving birth?
Physical:
Increased energy
Return to pre-pregnancy weight (and beyond, if desired)
Improved strength and flexibility
Improved endurance and performance (especially if you’re an athlete)
Emotional:
3. Much needed time for yourself (doing something for yourself)
Improved body image
Higher self-esteem and more confidence
Less risk of baby blues and postpartum depression
What are some special considerations if I’m breastfeeding?
Increase hydration and carbohydrate intake to maintain milk production (for adequate
infant weight gain) and your own physical performance. A good rule of thumb is to drink
8 oz. of fluid (preferably water) and eat a piece of fruit, a salad or a half a sandwich
each time you nurse the baby and each time you exercise.
Nursing mothers should stabilize the breasts on the chest wall when exercising by
wearing two bras, or crisscrossing an Ace bandage over the chest and shoulders with
moderate tension.
If the intensity of my workouts was high before pregnancy, can I resume this level of
intensity postpartum?
Not right away, but certainly over time. Depending on when you begin regular exercise,
you should gradually increase intensity (every week or 2 weeks), aiming for a return to
pre-pregnancy levels by about 3 months postpartum. “No pain, no gain” does not apply
for the first several weeks.
Remember this: As far as weight loss and abdominal tone are concerned, it will take
most active women between six months and a year to get their bodies back. Just stay
disciplined and consistent, and match activity levels and goals with the time you are
able to schedule for yourself. (But, really be strict about making this time by asking for
help with the baby if necessary.) Overall, the answer to “Is exercising enhancing your
well-being?” should be a resounding “YES!”
