Post-Partum Exercise
Congratulations on the birth of your baby! The speed at which you return to a normal training routine will depend on the length and difficulty of your delivery. If you had any complications or medications, more rest and recovery time will be needed. It is also important to note that many of the physical and physiological changes that occur with pregnancy will persist for several months after delivery. Your doctor will advise you on this.
The Effect of Body Changes on Exercise
Your body is undergoing many changes at this time, including:
- a decrease in uterus size
- loss of weight
- hormonal changes
- changes in your breasts
- tightening of muscles stretched in pregnancy
- tightening of your joints
- decrease in blood volume and a corresponding drop in heart rate.
Remember that you cannot return to your normal unit/personal physical training program immediately following the birth of your baby. As your body recovers from pregnancy and labour, you need to gradually recondition yourself in preparation for the physical demands you will encounter on returning to work. In addition to the training routine in this guide, your unit may have other programs to assist with this gradual return.
The Effect of Exercise on Your Recovery from Labour and Delivery
Continuing with your physical activity routine is very important at this stage. It will help:
- improve your muscle strength and stamina
- tone muscles stretched during pregnancy and delivery
- relieve stress and muscle tension
- reduce the risks of depression
- improve self-confidence and self-image
- improve you energy level.
Safety and Comfort
Listen to your body especially in the early weeks after delivery. Sleep deprivation as well as recovery from labour can affect your balance, agility and your energy level. It is still best to stick with low-impact, low-risk activities until you feel completely recovered.
- Prior to returning to your exercise routine you should see your physician to ensure that it is safe to resume exercising
- Start slowly with walking and the body-weight strength training circuits.
- If you had diastasis recti during pregnancy, you will need to modify your abdominal program until the muscle separation is less that one finger width. Your doctor can advise you on this.
- Should you develop an injury and are breastfeeding your baby see your physician prior to taking any medication or homeopathic compound. Many substances are potentially harmful to your baby and can be transmitted through your breast milk.
Nutrition and Hydration Reminders
- Moms should continue to follow the Healthy Eating guidelines to recover from pregnancy as well as to support breastfeeding. Most women are able to breastfeed with success throughout the baby’s first year.
- Don’t be too concerned with weight loss during the first few months post partum. As you eat well and start back into Active Living, your weight will gradually adjust.
- Alcohol is passed to your baby in breast milk. You should still avoid alcoholic beverages while breastfeeding your baby.
Exercise Guidelines
Recovery from pregnancy is highly individual and some women will require more time before they can return to their normal exercise program. This is normal and you should return to an active lifestyle as you feel comfortable. Ensure that you begin this program at least 18 weeks prior to returning to work.
Reference: GUIDE TO FITNESS During and After Pregnancy in the CF by Canadian Forces Personal Support Agency