MoonDragon's Pregnancy Information
(Losing The "Baby Fat" Concerns)
For "Informational Use Only".
For more detailed information, contact your health care provider
about options that may be available for your specific situation.
POSTPARTUM EXERCISE DESCRIPTION
Following childbirth, a woman who gained an average amount of weight (25 to 35 pounds) during pregnancy can expect to regain her pre-pregnancy figure and weight in about 6 to 12 weeks. Exercising will help tighten the pelvic floor muscles (Kegel exercises), the abdominal muscles and strengthen the back muscles. Exercising for as little as 10 minutes a day and gradually increasing as time permits will help you get back into shape. A daily routine or a minimum of three times a week exercise program is better than an intermittent activity (e.g., just on weekends). If the birth was a cesarean, consult with the health care provider about when to begin an exercise program. Allow yourself extra time for healing of your incision before starting an exercise routine.
Recovery time from childbirth will vary among women depending on pre-pregnancy fitness condition, amount of weight gained, how much the abdominal wall expanded and how much time and effort a woman is willing to give to improving her body. Additional factors include diet, amount of rest obtained and types of activities involved in.
Crash dieting is never recommended to lose excess pregnancy weight, even if you are not breastfeeding. It can lead to excessive tiredness, general ill health and even depression. Eating sensibly with emphasis on nutrition will help you return to the peak of fitness.
MoonDragon's Nutrition Information: Weight Control Diet
MoonDragon's Nutrition Information: Weight Loss Diet
MoonDragon's Alternative Health Information: Balanced Diet
Plan an exercise program that includes aerobic activity (walking, biking, swimming, or others where you use special exercise equipment) along with specific exercises designed to tighten the pelvic floor muscles and abdominal muscles that are loose and soft.
MoonDragon's Alternative Health Information: Choosing An Activity
MoonDragon's Alternative Health Information: A Balanced Body
MoonDragon's Alternative Health Information: Dealing With Stress
MoonDragon's Alternative Health Information: Dealing With Difficult Emotions
Discuss your specific exercise program with your health care provider and consult with a nutritionist to help you design a healthy weight loss program for your goals. If you are breastfeeding a baby, it is very important that you maintain a healthy dietary program for you and your baby. Always consult a health care provider before starting any type of exercise program, especially if you have health care issues such as cardiovascular/heart disease, hypertension, pulmonary/lung disease, asthma, or you smoke tobacco products.
ADVANTAGES OF EXERCISING
Proper exercise Will help flatten the abdomen and tighten the perineum. Promotes healing of uterine, abdominal and pelvic muscles that were involved in pregnancy and childbirth.
Exercise can help avoid stress incontinence (leakage of urine).
Exercise helps avoid a dropping (prolapse) of the pelvic organs.
Exercise helps return loosened joints to normal.
Exercise reduces the risk of backache and edema (excess fluid) in the legs and feet.
Exercise provides an outlet for stress and lessens the likelihood of postpartum blues or depression.
A fitness program will condition and tone your body.
Any exercise program should be resumed gradually based on a woman's physical capability. Keep routines brief and frequent rather than one long session.
Begin a mild exercise program almost immediately following childbirth by performing pelvic tightening exercises (Kegel exercises) in bed. Continue to do these exercises daily. They can be done almost anywhere you are sitting or standing.
You will naturally be concerned about your slack belly muscles. A good way to tighten and tone muscles is to hold your stomach in. Practice pulling it in while you take several breaths, then relax. Repeat this throughout the day and make it a permanent habit. You will be surprised how effective this simple practice restores muscle springiness and flattens your stomach. Avoid the use of girdles or other elastic belt devices used to hold in flabby bellies. These do not help tone the stomach, but only delay their recovery.
A modified postpartum exercise program can begin almost immediately, and pre-pregnancy exercise levels can be resumed gradually over a few weeks. Women who had cesarean deliveries should wait a week before exercising. The changes that took place in your body during pregnancy may have put undue strain on your back. Now is the time to learn how to care for your back to avoid unnecessary back discomfort in the future.
Be aware of how you move your body to prevent damage or strain on your back and other joints. Never bend from the waist without bending the knees. Avoid any position in which your back is arched. Carry packages and baby high, close to your chest. Never twist your body to lift an object or to pick up or put down the baby; face them squarely. In general, when seated, it is restful to the back to have the knees higher than the hips. You will also find a rocking chair restful, as the back and forth motion changes the groups of muscles used.
At home, start each exercise program with a warm-up and stretching. Consider learning Tai Chi and/or Yoga as a low stress method of moving, breathing and stretching.
Abdominal muscles usually consist of crunches (curl ups). Lie on a firm surface with legs bent and feet flat on the floor. Place hands behind head, elbows to the side and lift head and shoulders a few inches off the floor. You will feel a tightening of the abdominal muscles. Do several, then rest a few seconds and do several more.
Pelvic tilts can be combined with crunches or done alone. In the same position for crunches, press your back into the floor and lift the pelvis a few inches off the floor and then release. Do several, then rest a few seconds and do several more.
One of the best options for postpartum fitness is to join an exercise class specifically designed for new mothers. It will not only concentrate on the muscle groups that need strengthening, but will put you in contact with other new mothers going through the same emotional and physical changes as you are.
RESUMING PRE-PREGNANCY EXERCISE ROUTINE
It is usually recommended to wait until after the 4 to 6 weeks postpartum visit following delivery to resume a vigorous exercise or fitness routine. Though this postpartum visit is considered the conclusion of your pregnancy, you body still has physical adjustments to make.
Discuss your exercise or fitness plans with your midwife or health care provider. It may involve running, jogging, bicycling, swimming or other strenuous activities. When you resume the activity, do so gradually and build up to your pre-pregnancy capability.
MoonDragon's Alternative Health Information: Benefits of Exercise
NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER
If you or a family member wants additional information about postpartum exercises.
MoonDragon's Postpartum Holistic & Herbal Recommendations
MoonDragon's Postpartum Care Index
MoonDragon's Womens Health Disorders: Chronic Fatigue
MoonDragon's Womens Health Disorders: Depression
MoonDragon's Womens Disorders: Stress
MoonDragon's Health & Wellness: Hypothyroidism
MoonDragon's Anemia Information Index
MOONDRAGON'S CLIENT HANDOUTS
MoonDragon's Client Handouts about nutrition and diet for pregnant and breastfeeding mothers are available at the links below. Examples of sample diets and menus are given, including some holistic suggestions. Nutritional analysis for various foods and nutritional therapy information is also available.
MoonDragon's Nutritional Guidelines
MoonDragon's Nutrition Information - Diet Index
MoonDragon's Pregnancy Diet
POSTPARTUM CARE INFORMATION
Postpartum Care: Index Postpartum Care: Weight Postpartum Care: Diet Postpartum Care: Bowel Movements & Urination Postpartum Care: Bathing Postpartum Care: Breasts & Breastfeeding Postpartum Care: Perineal Care Postpartum Care: Vaginal Bleeding (Lochia) & Menstruation Postpartum Care: Exercise & Back Care Postpartum Care: Sexual Intercourse Postpartum Care: Contraception
PostPartum Visit: Day One PostPartum Visit: Day Three PostPartum Visit: Day Seven PostPartum Visit: 4 to 6 Week Visit
Baby Care & Concerns Fatigue & Exhaustion Postpartum Depression (The "Baby Blues")
MoonDragon's Pregnancy Information: Pregnancy Information & Survival Tips
MoonDragon's Pregnancy Index
MoonDragon's Womens Pregnancy Health Information Index
MoonDragon's Pediatric Information Index
MoonDragon's Parenting Information Index
MoonDragon's Nutrition Information Index
AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES
Allspice Leaf Oil Angelica Oil Anise Oil Baobab Oil Basil Oil Bay Laurel Oil Bay Oil Benzoin Oil Bergamot Oil Black Pepper Oil Chamomile (German) Oil Cajuput Oil Calamus Oil Camphor (White) Oil Caraway Oil Cardamom Oil Carrot Seed Oil Catnip Oil Cedarwood Oil Chamomile Oil Cinnamon Oil Citronella Oil Clary-Sage Oil Clove Oil Coriander Oil Cypress Oil Dill Oil Eucalyptus Oil Fennel Oil Fir Needle Oil Frankincense Oil Geranium Oil German Chamomile Oil Ginger Oil Grapefruit Oil Helichrysum Oil Hyssop Oil Iris-Root Oil Jasmine Oil Juniper Oil Labdanum Oil Lavender Oil Lemon-Balm Oil Lemongrass Oil Lemon Oil Lime Oil Longleaf-Pine Oil Mandarin Oil Marjoram Oil Mimosa Oil Myrrh Oil Myrtle Oil Neroli Oil Niaouli Oil Nutmeg Oil Orange Oil Oregano Oil Palmarosa Oil Patchouli Oil Peppermint Oil Peru-Balsam Oil Petitgrain Oil Pine-Long Leaf Oil Pine-Needle Oil Pine-Swiss Oil Rosemary Oil Rose Oil Rosewood Oil Sage Oil Sandalwood Oil Savory Oil Spearmint Oil Spikenard Oil Swiss-Pine Oil Tangerine Oil Tea-Tree Oil Thyme Oil Vanilla Oil Verbena Oil Vetiver Oil Violet Oil White-Camphor Oil Yarrow Oil Ylang-Ylang Oil Aromatherapy
Healing Baths For Colds
Using Essential Oils
AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES
Almond, Sweet Oil Apricot Kernel Oil Argan Oil Arnica Oil Avocado Oil Baobab Oil Black Cumin Oil Black Currant Oil Black Seed Oil Borage Seed Oil Calendula Oil Camelina Oil Castor Oil Coconut Oil Comfrey Oil Evening Primrose Oil Flaxseed Oil Grapeseed Oil Hazelnut Oil Hemp Seed Oil Jojoba Oil Kukui Nut Oil Macadamia Nut Oil Meadowfoam Seed Oil Mullein Oil Neem Oil Olive Oil Palm Oil Plantain Oil Plum Kernel Oil Poke Root Oil Pomegranate Seed Oil Pumpkin Seed Oil Rosehip Seed Oil Safflower Oil Sea Buckthorn Oil Sesame Seed Oil Shea Nut Oil Soybean Oil St. Johns Wort Oil Sunflower Oil Tamanu Oil Vitamin E Oil Wheat Germ Oil
HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS
MoonDragon's Nutrition Basics Index MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips MoonDragon's Aromatherapy Uses MoonDragon's Alternative Health Index MoonDragon's Alternative Health Information Overview MoonDragon's Alternative Health Therapy Index MoonDragon's Alternative Health: Touch & Movement Therapies Index MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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