Post-Natal Fitness: So You Just Had a Baby ....

by Heather Long | More from this Blogger

15 Nov 2006 09:27 AM

Congratulations! You just had a baby. About six years ago this month, I'd just had a baby too and I have to admit, one of the first things I thought about after I got some of my energy back was how do I get back into shape. There are no hard and fast rules in post-natal fitness except that you need to listen to your body. So let's talk about that.

Having a Baby is Traumatic

When you give birth whether it's a vaginal delivery or a c-section, you need to give your body time to recover. Don't make any plans for the first week or two after getting home. Be sure to consult with your physician on the proper recovery time for the c-section as well.

When you are feeling some energy returning, you're not going to dive back into an intense workout routine. Whether you were physically active during your pregnancy or not, it's important to make allowances for your body's healing and make no mistake, you are healing.

Walking is Your Friend

Okay, you are two weeks post-natal and you want to feel like you are doing something. Start it out by walking. If the weather is nice outside, your newborn can go along with you or if you have a treadmill at home, you can use it. But pace yourself. You're not looking to run a marathon and you don't want to do yourself injury.

Don't exceed a 2.5 speed on your treadmill. Don't go for the inclines. Give yourself a 15-minute timer and go for it. If you can do that for a couple of days and you're feeling pretty good about it, increase it to 20 minutes. After a week or two, you can pick up the pace and you can add some deep stretching. Hold off on the lifting weights and other weight bearing exercises until you're at least six weeks post-natal and the bleeding has halted.

If at any time you feel light-headed, ill or feel pain in your legs or your side. Pause, take a break and get your breathing under control. Every one is different and every one heals at different rates. You are better off taking the slow and steady. This reduces your chances of injury and setback, while allowing you to build up your energy and strength as your body adjusts to the demands of parenthood, breastfeeding and more.

We'll be talking about post-natal exercises over the next few days and targeting specific areas to help you lose those extra pregnancy pounds as well as helping you to tone your body up.

How soon after having a baby did you get back to your workout?

Related Articles:

Yogic Walking

Post-Pregnancy Exercises

What the Heck is the Kegel?

A Final Word on Pregnancy Exercises

Learn more about Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago.

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Valorie Delp (49340) 15 Nov 2006 08:39 AM

I know this is a small detail. . .but I'm so glad you mentioned that people should check with their doctor regarding recovery time after a c-section before exercising. Typically it's 6 weeks but I know for me there were complications and it was 12 weeks before the doc said I was okay to exercise. I mention it bc so many people do not go back for all of ther post natal check ups but it's sooooo important. Thanks for the great article!

Heather Long (16954) 15 Nov 2006 09:40 AM

I know a woman who didn't go back in for her post-natal visit and ended up with a nasty infection. I don't think you can stress that enough that you really need to keep up with those doctors appointments for your health and your fitness.

Lessly (57391) 16 Nov 2006 11:12 PM

Thanks for the article. I've posted a link to it in the postpartum forum! :)

Heather Long (16954) 17 Nov 2006 08:38 AM

Thank you! Keep an eye out, I'll be doing a whole series on post-natal fitness for new moms!

Miriam Caldwell (8030) 17 Nov 2006 12:51 PM

Thanks so much for addressing this topic. I am about to deliver and I really want to get my body back as quickly as possible this time.

Aerie (309) 21 Nov 2006 04:53 PM

I'm two weeks postpartum, and just out of the hospital after an emergency appendectomy! As hard as it is to accept, taking care of myself right now means sitting still. sigh. I was so hoping to get back to the gym with my husband soon!

Heather Long (16954) 21 Nov 2006 09:42 PM

Aerie, sitting still and healing can actually be harder on the mind and the emotions than working out. You might practice meditation and visualization during this stage -- giving you a greater mental understanding of where you are healing and how you are putting yourself back together -- this can do wonders for your focus as you're getting back into shape.