Postnatal Exercise Guidelines

Once you have permission from your health care provider, postnatal exercise is an important step in losing the baby weight and for toning a post-baby body. Moms who find the time to exercise have the added advantage of being a positive, healthy role model for her child as he grows. Even if exercising soon after giving birth seems like the last thing you want to do, the benefits of regular exercise are more than worthwhile.

  1. Benefits of Exercise

    • Regular postnatal exercise has many benefits and may be one of the best things that you can do for yourself. Not only will exercising after pregnancy encourage weight loss, improve cardiovascular fitness and muscle strength, but it can also help ward off postpartum depression and enhance your mood, according to the Mayo Clinic. Other exercise benefits include stress reduction and an energy boost that every new mom needs.

    When to Start

    • Traditionally, new moms wait until their six-week check up to begin exercising. The Mayo Clinic suggests that mothers that exercised regularly before and during pregnancy and had an uncomplicated pregnancy and delivery may be able to start exercising a few days after delivery or whenever they feel ready. Check with your health care provider before starting an exercise regime, especially if you have had any pregnancy or delivery complications or surgery.

    Getting Started

    • To be more comfortable when exercising, new breastfeeding moms should feed their baby prior to working out and wear a supportive sports bra. Drink plenty of water before, during and after exercising to avoid becoming overheated and to stay hydrated. Walking is a good exercise to get started, according to The American College of Obstetricians and Gynecologists. Schedule a time daily for exercise, put the baby in the stroller and walk with a supportive friend to stay motivated.

    Pelvic Floor Exercises

    • Pelvic floor exercises, also known as kegel exercises, are one of the easiest and most important early postnatal exercises. After childbirth, the pelvic floor muscles may be weakened and these exercises strengthen the muscles that support the urethra, bladder, uterus and rectum, according to Pregnancy.org. Perform 20 kegel exercises at least twice a day to control or prevent urinary stress incontinence. It is important to do the exercises regularly and use proper form to ensure the strengthening of the correct muscles.

    Warning

    • Listen to your body carefully as you ease into a postnatal exercise regime. Start slowly with plenty of time to warm up and cool down. Gradually build up the intensity of your pace. If you feel any pain or experience more than your normal blood loss, such as a heavy, bright red vaginal bleeding while exercising, the Mayo Clinic says to stop and consult your health care provider. Remember, getting into shape is an ongoing process and will take time; it will take at least six months to get back to pre-pregnancy shape.