When you're waking up to feed a new born baby at three a.m. every night, exercise may be the last thing on your mind. However, if you don't find a way to keep fit and healthy, you may find your energy levels ebbing away fast, your weight increasing and your overall health suffering. A post pregnancy fitness programme could be the right solution for you.
Usually, you will be advised by your doctor not to start post pregnancy exercising for 4-6 weeks after childbirth. Check with your doctor before starting anything too vigorous – particularly if you have had a caesarean section.
However, there are many post pregnancy fitness exercises that you can do as part of your daily routine, as well as flexible post pregnancy fitness programmes that fit around your busy schedule. Slow and steady – nothing too strenuous!
Post pregnancy fitness – finding the time
Many mothers find that they don't have the time to exercise after giving birth. However, it doesn't take too much effort to get in good condition.
Start off gently - even if you can free up 30-minute post pregnancy fitness sessions only a few times a week, it will make a big difference to you and your health.
It's also important not to breastfeed directly after exercising. The milk can taste sour to your baby because of the build-up of lactic acid. Either feed before you exercise, or use a breast pump prior to working out.
Post pregnancy fitness – things to remember
- Take things slowly and gently, particularly at first
- Try post pregnancy fitness exercises that help your posture and lifting technique
- Avoid high-impact exercises or anything that puts too much pressure on joints and the stomach
- Don't hold your stretches or exercise positions for too long (over ten seconds)
- Try not to breastfeed directly after post pregnancy fitness exercises
- Learn several post pregnancy fitness exercises to work the pelvic floor (an area which undergoes stress during pregnancy and may need strengthening)
Post pregnancy fitness – a few quick exercises
Although a personal trainer or an in-depth online programme can guide you through hundreds of different post pregnancy fitness exercises, it's worth having a few to get you started! Try these simple, gentle post pregnancy exercises:
- Lie down on your back on the floor and your knees raised. Keep your back straight and your arms by your sides. Gently contract your pelvic muscles (as if holding the flow of urination) and hold it for five seconds at a time. Repeat this 10-20 times. Don't strain too much though. This should help improve the strength of your pelvic area.
- Face a solid wall and place your palms flat against it. Lean gently into the wall with your legs bent. Then stretch one leg our behind you at a time, trying to keep your foot flat on the floor. Don't strain too much, but you should feel your calves stretch.
- Hold a small weight in one hand (if you don't have a free weight, use a bag of sugar), and then extend your arm straight out. Lift your arm slowly, raising the weight towards your shoulder. Keep going until the weight is above your back, and then reach back as much as you can without putting too much strain on your arm. Hold it for as long as you can – you should feel it all along your underarm!
Other exercise activities such as swimming, gentle jogging, cycling, yoga and dance are also all excellent ways to build up your post pregnancy fitness and strength. Avoid contact sports or any high-impact, high-energy activities.
