I second Samantha's great advice and would like to add that every woman's PP recovery is different, so it's hard to predict exactly when you can get back into your fitness routine. The key is to keep as fit as possible during pregnancy, and once your doctor gives you the OK to exercise, start back slowly and only add more time and intensity when you feel ready. Strength training should be fine after your initial recovery as long as you avoid straining or bearing down as you lift. I'd start back with a lighter weight just to allow time for your body to adjust, and then you can start building back up.
Edited by: CATHY_CRAM_MS at: 4/23/2010 (10:35)
Catherine is the co-author of "Exercising Through Your Pregnancy" with Dr. James Clapp, and author of Fit Pregnancy For Dummies, published by Wiley Publishing in 2004. To learn more about these books or buy them online you can find them on www.amazon.com.
Cathy also provides Prenatal & Postpartum Fitness Information and certification courses to Healthcare Professionals. Click here to learn more.
4/22/10 4:35 P
Here is what we suggest on BabyFit for a vaginal delivery.
You will need a period of time off to allow your body to rest and heal after giving birth. Don't start your exercise program before your doctor gives you the OK. The most important things you can do during the first weeks postpartum are: care for your baby, rest when possible, and eat a healthy diet. Time for exercise will come soon enough.
Listen to your body and start slowly. You shouldn't jump back into the same intensity and duration of exercise you were doing before your baby was born. Find an activity (like walking or postpartum yoga) that feels good and includes your baby.
Most women can follow this schedule for reintroducing exercise, but always talk to your health care provider first:
Normal Vaginal Births Day After Delivery: Exercise while lying in bed. Try Kegels, pelvic tilts, and neck & shoulder stretches.
When You Feel Able: Try light walking and strengthening moves for your abs, lower back, and pelvic muscles.
First Postpartum Wellness Checkup (6-8 weeks): Resume light to moderate exercise with your doctor's permission.
Build up to full training program slowly and with your doctor's clearance.
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4/22/10 9:18 A
Hello everyone. I am due in 3 weeks and have been keeping up a great exercise routine the entire time. I still jog and strength train and feel great. My question is...post pregnancy do I have to wait 6 full weeks to go take walks or even lift 5-10lb weights? I worked so hard during my pregnancy and if I wait 6 weeks to lift anything, Ill lose all progress. How long did you all wait to workout? Obviously I dont plan on going out and running 5 miles a week after or even 2 weeks after...but if I can just go brisk walking and do some light weights Ill feel good. Is that possible?
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