Postnatal Fitness
You can start thinking about becoming physically active again after you have a baby whenever you feel ready – but the truth is that with a screaming baby, sleepless nights and no time on your hands, most women find fitting in a fitness regime a struggle.
It’s advisable to wait until you’ve had your postpartum check, around six weeks after the birth, before starting to exercise, but if you had a cesarean section it’ll be eight weeks at least, depending on how your body is recovering, before you’ll be able to start a routine (possibly more if you had an emergency c-section).
Exercise will help to get your body back into shape, reduce the likelihood of postpartum depression and increase your energy levels. which as a new mother, will be in great demand.
Your OB-GYN or nurse-midwife can advise you on what types of exercise to start and when. They’ll probably recommend Kegels to get your pelvic floor muscles back into shape, along with exercises that will improve your circulation, ankle and wrist circling, and relaxing stretches. The general consensus is that 10 minutes’ exercise a day – a short walk, for example – will help you to build your fitness level.
After your six-week postpartum check-up you can increase your level of activity if you’re given the go ahead. However, if you had a cesarean, it’ll be eight weeks at least, depending on how your body is recovering, before you’ll be able to start an exercise routine
Avoid abdominal work (see abdominal muscle separation) and be careful not to lift heavy objects, as this may strain your back. When bending down to pick up your baby, make sure you bend at your knees, not your waist, and keep your back straight. Exercising in water, walking and gentle yoga are the best ways to build up your fitness again. High impact and aggressive aerobic exercise should be avoided because your body will be more susceptible to injury at this time. If you’re breastfeeding, feed before exercising and make sure you have adequate support from a good sports bra.
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The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional