BLOG | Post natal exercise
Understandably there are many new mothers who are nervous about taking part in exercise soon after giving birth. Coupled with this is the extreme tiredness that comes with nurturing a new born baby. However, there are many benefits to starting a post natal fitness programme such as:-
- A speedier healing and recovery from the rigours of child birth
- A faster return to pre-pregnancy weight, shape and fitness levels
- Increased energy to cope with the demands of new motherhood
- Reduced stress and depression
Of course you should always consult with your doctor, midwife and a fitness professional before embarking on any exercise plan. For instance, some mums may be advised to wait until the six-week check up to start any fitness activity. On the other hand some women, especially those that have been exercising throughout their pregnancy, are sometimes ok to return to training within the first couple of weeks. Other factors, like type of delivery, will also determine when and what type of physical exertion you can do.
There isn’t a single approach which is suitable for all, but below are some general exercise safety tips to help you quickly get back into shape... and to feel relatively human once more!
Safety Tips
- Wear an appropriate bra that offers good support.
- Don’t do any exercise which causes discomfort to your breasts.
- Try to exercise after breastfeeding, rather than before when your breasts are full and heavy.
- Aim to exercise three or four days per week.
- If you feel breathless or light-headed while exercising, slow down or stop.
- Avoid any activities that place stress on the unstable pelvic floor or your hip joints until joint strength and stability has improved. Be careful with activities that require sudden changes in direction (for example, high-impact aerobics, running and contact sports). This varies depending on the type of pregnancy and delivery you may have had.
- If you experience any changes in your postnatal vaginal flow (lochia), such as increased heaviness or changes in colour, see your doctor or midwife - you may be exercising too strenuously.
- Don’t expect too much too soon. Many women experience difficulties in losing weight in the post-partum period. Allow yourself a reasonable length of time, such as a year, to get back into pre-pregnancy shape.
Labels: birth, child birth, exercise, exercise safety, exercising, fitness activity, fitness levels, fitness professional, losing weight, mothers, post natal fitness, pre pregnancy weight
Posted by: Theo Wood | 14th August 2009 |
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