POSTPARTUM WOMEN’S EXERCISE
Many women struggle with their weight after delivery and don’t know how to begin an exercise program to regain their pre-pregnancy figure. Motherhood can be a very stressful time with no sleep, very little time, and the added responsibilities of taking care of your newborn. You may have experienced complications during your pregnancy that make it even more difficult to begin and sustain a postpartum exercise program. Where should you begin? I’ve come up with several frequently asked questions that postpartum women often times ask regarding exercise.
QUESTION #1 “WHEN CAN I BEGIN AN EXERCISE PROGRAM?”
ANSWER-Depending upon the type of pregnancy and delivery that you had the answer to this question may vary a great deal. Were you involved in an exercise program before and during your pregnancy? How long were you able to continue a consistent exercise program during your pregnancy? Did you have a vaginal or c-section delivery? The most important thing to remember before initiating any postpartum exercise program is to make sure that your Dr. has released you for physical activity. This may take several days or several weeks.
QUESTION #2 “WHAT KIND OF EXERCISES SHOULD I DO?
ANSWER- It is always a good idea to start out slow and easy. You will most likely not be able to pick up your exercise routine where you left off. Don’t try to lose too much weight too rapidly following your pregnancy. Most experts recommend the following guidelines:
1. Begin with exercises to strengthen your abdominal muscles which were stretched and separated during your pregnancy. There’s a test that you can do to determine when you are ready to begin to exercise this muscle group. .Lie on your back with your knees bent. Place your left hand palms down on your stomach just above your navel. Inhale, then exhale, lift your head and shoulders off the floor and slide your right hand up your thigh toward your knee. This will make your abdominal muscles contract, and you should be able to feel the gap where the muscles have separated. If the gap is three or more finger widths, you can gently begin to strengthen your abdominal muscles with pelvic tilts and leg slides. Once the gab narrows to only one or two finger widths, you can start doing crunches or sit-ups. However, as always check with your physician to be 100% certain.
2. Involve your infant in the exercise program if possible. This will continue to help mother and child bond together. There are many stroller exercise programs out there today that cater specifically to women who want to experience exercising with their children.
3. Walk, walk, walk! There is no better exercise than simply walking. There’s very little pounding on your joints and it is an activity that most of us do every day. Make sure that you select a good pair of walking shoes and that you select the proper terrain; flat, smooth, surfaces. Try to increase your distance and rate gradually over time. Eventually you will want to work up to 45 minutes to one hour.
4. Once again after being cleared by your Dr. it is okay to begin a light resistance training exercise routine. There are many gyms, community centers, and other exercise organizations that offer postpartum exercise classes to women.
5. Yoga and Pilates also offer classes for postpartum women to begin their exercise recovery programs.
QUESTION #3 HOW FREQUENTLY SHOULD I EXERCISE?
ANSWER Once again the answer will vary from individual to individual. Continue to communicate with your physician if you experience any complications from an exercise program. Generally if there aren’t any setbacks you can begin to workout 3-4 days/week for 30 minutes to an hour. Remember go slow!
QUESTION #4 “HOW LONG WILL IT TAKE TO REGAIN MY PRE-PREGNANCY FIGURE?”
ANSWER- Although we’ve all heard about the celebrity who gave birth and six weeks later was in a fashion show, this isn’t the norm! For most women this is ill-advised and may be detrimental to your overall health and well-being. What’s the rush? On average it may take up to one year or even longer for you to get back to your pre-pregnancy weight. Most women don’t have the time, energy, or resources to make such a drastic improvement in that short of amount of time. Don’t feel bad because it’s taken you longer to lose the weight.
QUESTION #5“HOW CAN I GET STARTED IN AN EXERCISE PROGRAM TODAY?”
ANSWER- If you recently gave birth check with your doctor. If you’ve already been cleared for exercise check out your options, see if there are any gyms, personal trainers, community centers, etc. which offer postpartum exercise classes. Always make sure that their trainers and staff are certified and accredited to instruct the classes that you’re signing up for.
Works Cited:
http://www.babycenter.com/0_postpartum-exercise-is-your-body-ready_196.bc#articlesection2 (viewed August 1, 2011)
