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Walk Your Way to Fitness After Baby

Regain your Pre-Pregnancy Shape
-- By Sara Hambidge, Physical Therapist

  • It’s very important to continue with your Kegel exercises to prevent urine leakage—especially when your activity level increases. You should not resume or begin running until you have enough pelvic floor control to prevent leakage.
  • If you are breastfeeding, wear a supportive bra and try to walk after feeding or pumping so your breasts will not feel uncomfortable.
  • Cool down after your walk by slowing down your pace, bringing your heart rate back down near its resting level. Finish up with some light stretches.
  • Postpartum walking is one of the easiest ways to resume your exercise routine and help you restore your muscle tone and fitness level. Combine walking with some light stretching and strengthening exercises, and you will have your pre-pregnancy body back in no time! Be sure to start out slow and follow your doctor’s recommendations. Remember—it was a nine-month process of gaining weight, so it will take time to lose it. But with dedication, you can meet your fitness goals and have some fun in the process!

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    Member Comments About this Article
    "seeing comments about being disappointed in yourself because you didn't bounce right back into shape! Don't be! It always seems like everyone else is super skinny instantly and thats so not fair that some are that lucky and some of us struggle and then are made to feel bad by media, social preasures, and even friends and family. Be the healthiest you can for you and your baby!" -- RPARRATT
    "I started walking around a week or two after having my baby. Now Im back a work and my other children are back in school. Now Im having a hard time finding some time to get out and walk. Any Ideas.....I have two children in school sports and a 4 month old baby." -- NCLAUDIAO
    "I am due in November so outside walking is going to be out our of the question. However, I am considering going back to the gym as soon as my body and doctor allow. They have a great track where I can strap my baby into a carrier and walk with him. I am pretty excited about this as I am planning on running a 5K in March so have to train. LOL. Praying for an easy delivery and recovery like my two girls were!" -- STACEYSKI
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    About The Author
    Sara Hambidge
    Sara, a graduate of Saint Louis University's Physical Therapy Program, practices at a sports medicine clinic in Cincinnati. A certified prenatal and postpartum exercise instructor, Sara is also a proud mother of one.
    Sara Hambidge


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