Many women want their pre-baby bodies back as soon as possible after giving birth. This may not be safe or realistic in most cases as your body will need time to heal from nurturing a newborn and giving birth. You should instead focus on realistic Postpartum Fitness goals to help you ease into working out again after giving birth. Here are some tips to help you set postnatal fitness goals, whether it’s by incorporating low impact workouts or using incontinence pads.
Relax during the “fourth trimester.”
The “fourth triester” is the period of six to ten weeks following the birth when moms are encouraged to rest and recover. Women who are very fit and had a relatively easy delivery may be cleared to resume exercise earlier than the six-week mark. However, most women will wait between six and 10 weeks to resume any physical activity. In the first few weeks, you should not worry about your fitness or weight. Instead, focus on your baby and your adjustment to your new routine. You will have time to let lochia (vaginal discharge and bleeding) resolve.
Always consult your doctor first
Consult your doctor prior to beginning your postpartum workout plan. Every pregnancy and delivery is unique. Exercise recommendations can vary based on your delivery method, such as if you had a C-section or vaginal birth. The type of exercise you can do will depend on your personal health history. Consult your doctor before beginning any exercise after childbirth.
Every day, move a little.
You will be able to walk within 24 hours of giving birth, no matter the type of delivery. Walking is a great way to prevent blood clots from forming in your veins. These can lead to a potentially life-threatening condition called deep vein thrombosis. A C-section increases the risk of developing DVT. If you’re awake, move around every hour to two hours. This will help your blood flow and prevent clots. If you notice any signs that you may have a blood clot, contact your doctor right away.
Prepare yourself for changes in your body
You should be aware of certain changes in your body that may affect your workouts if you exercised during or before pregnancy. Your muscles may feel stretched and weak after birth and pregnancy. If you have given birth vaginally, it is likely that you will experience incontinence after giving birth. You may need to use bladder control products. Select workouts to accommodate your post-pregnancy physique and avoid aggravating any existing health problems.
Focus on posture and Form
After giving birth, your body will likely change and you’ll have to learn how to exercise again. You’ve been carrying the weight of your body in your front for nine months and will still be carrying some pregnancy weight, which can cause you to lose your balance. You’ll also have a lot more loose ligaments and joints, due to the body’s relaxation secretion. This makes it easier to overextend or stretch your limbs. Focus on posture and form as you begin to exercise again, rather than increasing the intensity or weights. You will be able to avoid injury and improve your stability.
Start with low impact workouts
You don’t want to shock your body after pregnancy (especially if it is still leaking). Consider low-impact exercises such as Pilates and yoga instead of running around and jumping. If you have access a pool, swimming can be an excellent post-pregnancy exercise. You can find online or in-person postnatal exercise classes that are tailored for new mothers if you don’t know where to start.
Build your pelvic muscles
The constant pressure from the growing child can cause the pelvic muscles to weaken, even if you do not give birth vaginally. Many doctors suggest doing pelvic floor exercise that target these muscles to strengthen them. Kegel balls are a great way to help you identify the muscles. Kegel balls, depending on their weight, can help you increase the intensity once you’re ready to step it up.
Do not compare yourself with other mothers
Comparing yourself to other mothers is tempting, and not just in terms of postpartum fitness. You are the only one who can determine realistic fitness goals after a pregnancy. Every mom, baby and birth story are different. One mom’s realistic goal of exercise may be dangerous and too intense for another mom. When deciding your postnatal exercise routine, focus on you and your body.
Be alert for warning signs
Keep an eye out for signs that you’re pushing yourself too far. If you feel any pain in your abdominal area or vaginal region, stop exercising immediately. Stop exercising if you experience increased or postpartum blood loss. Watch out if you are nursing, as intense exercise may reduce or stop your milk production. Speak to your doctor immediately if any of these symptoms occur after pregnancy.
Listen to your body when you start exercising again after having a baby. Rest and recover as long as you need. It will benefit your strength and endurance in the end.
