Staying fit: post-partum

A postnatal fitness program can help you regain fitness and speed up weight loss. The key, however, is to exercise moderately and progress slowly. Here are guidelines that will help you safely and effectively include exercise in your postpartum recovery:

Postpartum exercise pointers

• Consult your doctor before beginning any exercise program. In general, most moms should give themselves up to six weeks following delivery to recover. Those who have a cesarean section or medical complications may need additional time to heal.
• The American College of Obstetricians and Gynecologists reminds new moms that many of the changes that took place during pregnancy will persist for 4 to 6 weeks following birth, so you should resume exercise gradually.
• If you develop severe or chronic pain, increased vaginal bleeding or discharge, faintness, nausea, shortness of breath, extreme fatigue, or muscle weakness, stop exercising and consult your doctor immediately.
• Make sure your exercise shoes fit properly. Your feet may have increased up to a full size following pregnancy. Don’t squeeze your feet into too-small shoes—that can cause chronic foot problems.
• Find a bra that provides support without chafing or discomfort. Some nursing moms find that wearing two exercise bras provides comfortable support.
• Keep a water bottle handy and drink frequently. You need additional fluids when breastfeeding and with exercise. It’s also a good idea to have a light carbohydrate snack, like a few whole-grain crackers or a piece of fruit, an hour or so before exercise.
• Make sure your fitness program includes aerobic, strength, and flexibility components as well as a warm-up and cool-down.
• Try to spend 20 to 60 minutes 3 to 5 days a week doing some form of aerobic exercise. Walking, biking, jogging, and swimming are great ways to get in shape. Choose an exercise that you enjoy and can easily include in your schedule.
• Listen to your body and slow down or rest when you feel out of breath or uncomfortable. Increasing your exercise time and intensity too quickly sets you up for injury.