RD, LDN, CBS
Certified in Maternal and Infant Nutrition from Cornell, Angela’s mission is to help people reach their wellness goals. She also helps run a program that teaches pregnant women about how a healthy lifestyle optimizes prenatal and postnatal care.
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Planning your postpartum exercise routine will depend on your delivery experience. Many women with a normal, uncomplicated vaginal birth are ready to go for short, easy walks within a few days. But if your bleeding increases after activity then the duration or intensity of your activity may be too much. If you had a cesarean section or a complicated delivery (such as heavy bleeding) then you will likely need to wait longer before exercising.
Listen to your body and don’t push yourself too far or too fast. Keep an eye on your vaginal bleeding, and always check with your healthcare provider before starting to exercise.
Once you have your healthcare provider’s OK, it’s important to build up postpartum exercises slowly over time to give your musculoskeletal system time to recover from pregnancy and labor. The lower spine, pelvis, and knees are especially vulnerable after carrying the brunt of your pregnancy weight. Low back pain, sciatica, pubic symphysis discomfort, and tenderness in the knee joint are all common postpartum ailments, so take your time when changing positions between lying, sitting and standing. And avoid rapid twisting movements that could exacerbate any muscle, bone, or joint issues until you are fully recovered.
Taking things slow before engaging in more strenuous exercise will help you return to your pre-pregnancy state.
Stop exercising and call your healthcare provider if you have any of these symptoms:
Choose activities that are safe and comfortable.
Start with gentle stretching and strengthening exercises such as curl ups and pelvic tilts. Add pillows or blankets while seated or lying down for comfort and support.
And remember that positions requiring you to lie flat on your stomach may be uncomfortable if you are breastfeeding and your breasts are engorged.
Stretch and warm up for at least 5 minutes before exercising
Stretching will warm up the muscles, increase flexibility and prevent muscle aches and joint stress. Try dynamic stretching, or repeating a stretch multiple times for a short period of time, as opposed to one deep stretch. Dynamic stretching pre-workout is less likely to overextend your muscles and joints and cause injury. And to get the most from stretching while avoiding muscle pulls, move around a bit first – try walking around or going up and down the stairs a few times to warm up your muscles.
Here’s a list of stretches to try:
Lower body stretches
Upper body stretches
Drink plenty of fluids
Keep a water bottle with you and drink before, during, and after your exercise session. Providing your body with enough water helps prevent dehydration and the headaches, dizziness, and rapid pulse that come along with it. If you feel lightheaded or dizzy, then rest and make sure you replenish your fluids and electrolytes.
And with all this drinking, remember to go to the bathroom before you exercise as some women experience urinary incontinence after giving birth.
You may need a pre-workout snack, such as a banana, toast with jelly, or granola bar. This will provide a bit of energy as well as help prevent some of the above symptoms like fatigue, headaches, or dizziness.
Call your doctor if symptoms persist.
Breathe at a comfortable rate
While exercising, you should be able to talk at a normal conversational pace rather than taking rapid, short, shallow breaths (hyperventilation), which can cause lightheadedness and may result in fainting.
If this is not possible, you need to slow down the intensity of your exercise. Be cognizant of taking deep breaths with a slower exhale, and rest when you need to. It can take time to work back up to your pre-pregnancy exercise routine. Even though this can be frustrating, cut yourself a little slack as you get back into it, you have earned it!
Look for postpartum group classes
Check your local community centers, yoga studios and neighborhood boards for postpartum fitness classes. You’ll likely find a variety of offerings, from stretching to stroller classes to swimming.
If group classes aren’t your thing, consider hiring a personal fitness trainer who can serve as an expert to guide you back to your pre-pregnancy fitness level.
Walk as much as you comfortably can (and bring your baby with you!) or climb some stairs. The fresh air will do wonders for you and your baby.
Heed heat advisory warnings and exercise indoors when recommended
Check the weather and exercise indoors (preferably with air conditioning!) if it’s very hot and humid.
American College of Obstetricians and Gynecologists. Your Pregnancy & Birth 4th edition, 2005.
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