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DEFINITION
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.
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 breast-feeding. 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
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.
Discuss your specific exercise program with your health care provider and consult with a nutritionist to help you design a healthy weightloss 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.
EXERCISE SUGGESTIONS
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 don't 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'll 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.
NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER IF...
You or a family member wants additional information about postpartum exercises.
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.
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 VISITS
PostPartum Visit: Day One
PostPartum Visit: Day Three
PostPartum Visit: Day Seven
PostPartum Visit: 4 to 6 Week Visit
POSTPARTUM CONCERNS
Baby Care & Concerns
Fatigue & Exhaustion
Postpartum Depression (The "Baby Blues")
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