How soon after delivery can I start exercising?
The American College of Obstetricians and Gynecologists says it's okay to gradually resume exercising when you feel up to it. But your doctor or midwife may ask you to wait until your six-week postpartum checkup so she can see how you're doing first.
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely perform your pregnancy workout — or at least light exercise, such as walking, modified push-ups, and stretching — within days of giving birth. After your first postpartum week, a slow to moderate 30-minute walk three times a week is fine. As you regain strength, you can increase the length or number of walks.
If you had a c-section, expect to wait about six to eight weeks to exercise. However, walking at an easy pace is encouraged because it promotes healing and helps prevent complications such as blood clots.
If you weren't active during your pregnancy, or tapered off your fitness routine as the weeks went on, start slow and check with your doctor or midwife before you begin exercising.
In any case, remember that your joints and ligaments will still be loose for about three to five months, so watch your step to avoid spills. If you want to take an exercise class, try to find one taught by a postpartum exercise specialist or go for a low-impact class focused on toning and stretching. Many YMCAs, recreation centers, gyms, and yoga studios offer exercise classes for new moms.
Exercise is good for you, but in the first few months after you give birth, don't overdo it. Your body needs time to heal, and you need time to adjust to your new role and to care for and bond with your baby.
Do I need to be careful of my abdominal muscles?
Most women develop a gap in their abdominal muscles as their belly expands during pregnancy and labor. It takes approximately four to eight weeks after giving birth for this gap to close.
If you start doing abdominal exercises before the gap closes, you risk injuring those muscles — so make sure your belly is ready before you start:
• Lie flat on your back with your knees bent.
• Place the fingers of your left hand, palm facing you, just above your belly button. Place your right hand on your upper thigh.
• Inhale, then exhale. As you exhale, lift your head and shoulders off the floor and slide your right hand up your thigh toward your knee. This will make your abdominal muscles tighten, and you should be able to feel the gap where the muscles have separated.
If the gap is three or more finger widths, you can gently begin to strengthen your abdominal muscles with pelvic tilts and leg slides. Once the gap narrows to only one or two finger widths, you can start doing crunches or sit-ups.
Will exercise affect my ability to breastfeed?
No, it won't. Even vigorous exercise doesn't significantly affect the amount or composition of your breast milk. But you'll want to avoid exercises that make your breasts sore or tender. Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full.
Are there any physical signs that I might be trying to do too much too soon?
Too much physical activity during the first few weeks after delivery can cause your vaginal flow, called lochia, to become pink or red and to flow more heavily. This is a signal to slow down. Notify your doctor or midwife if vaginal bleeding or lochia restarts after you thought it had stopped or if you experience any pain when you exercise.
What's the best way to lose weight after giving birth?
The best way to start dropping those pregnancy pounds is to do some form of aerobic exercise to get your heart rate up, such as brisk walking, swimming, running, or biking.But wait at least six weeks — and preferably a few months — before you actively try to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level, as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally.
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