The first few weeks after childbirth can be a hectic time for the new mother. Taking a shower may seem like a big accomplishment! Although you might feel pressured for time, it is important to resume exercise as soon as you have permission from your health care provider. Exercise will help you recover postpartum, increase energy levels and return to pre-pregnancy proportions. Here are 10 exercise tips to keep in mind:
1. As soon as you can, start practicing Kegel Exercises: Take a deep breath, and as you exhale, imagine pulling your vaginal opening up toward the inside of your belly button. Relax as you inhale and repeat 20 times.
2. Tummy Toner: Inhale while expanding your belly and then as you exhale, pull your belly button toward your spine. Repeat 20 times.
3. Drink lots of water before, during and after exercise. For the lactating mom, drink at least eight ounces of water both before and after exercise. The best way to assess adequate hydration is to look at the color of your urine. Your urine should be a clear pale yellow. If the urine appears darker, then you need to drink more.
4. Eat at regular intervals and include healthy snacks. For the lactating mom, eat a piece of fruit, half a sandwich or salad after each time you nurse and then after exercise.
5. Wear a supportive bra during exercise. If you need more support, try wearing two bras.
6. Avoid exercising to fatigue. Start out slowly and plan to rest when baby is sleeping at least once a day.
7. Get into a routine. Start out walking your baby for 15 minutes twice a day. Gradually increase your time as tolerated. Eventually, try to walk at least 30-40 minutes once a day or take two 20-minute walks on most days of the week.
8. The exercise session should feel good and enhance your feelings of well being. There should be no pain or heavy bleeding associated with the exercise session.
9. For lactating moms, infant weight gain should be normal. If there is a problem, decrease exercise intensity and consult your health care provider.
10. It took you nine months to grow a baby and it may take you up to nine months to return to your pre-pregnancy shape. Be sensible and take it slow.
(Do not exercise if you experience heavy vaginal bleeding,
pain, breast infection or abscess.)
For more information about this and other subjects
related to preparing for childbirth,
read Motherwell Maternity Fitness
Plan by Bonnie Berk, RN.
