As I awaited the birth of my now 5-month-old son, I struggled to let go of the self-imposed criticisms borne from what I glimpsed in the mirror each day. On the one hand, I loved my new physique - soft and round and home to the most precious gift one can receive. On the other hand, I loathed the dimples that appeared on my thighs and the loss of muscle definition as it gave way to the "baby fat" that accumulated just about everywhere possible. Long before the baby was due, I marked my calendar in pink highlighter indicating the day I'd return to working out in the manner to which my body was accustomed. And then I woke up.
Returning to exercise postpartum is slow going, and you have to remember that, no matter how much you worked out before you had your baby. Initially, intensity, frequency and duration all take a giant step backward, especially during those first six weeks after your baby is born. Not only has your body just gone through major trauma, but you're now more sleep-deprived than ever and extreme fatigue is an understated way of life. Yet you can start exercising soon after childbirth, as long as you begin gradually, and listen to your body and a good doctor.
A Time to Heal
"Basically, two areas are affected most after pregnancy: the abdominal muscles and the perineum," states Roscoe Marter, MD, of Valencia, California. "Some women get diastasis during pregnancy, which is where the abdominal wall splits midline." If this occurred, jumping back into abdominal exercises too soon can further aggravate the condition, and in some cases, cause a hernia-type injury. "During the first two weeks, avoid abdominal exercises, especially crunches," Marter advises. "If you attempt to do crunches and notice a bulge in the [center of your abs], wait a while longer before trying them again." And keep in mind that the belly takes months to return to its former self. The skin, fascia and muscles all need time to tighten back up.
The perineum - the area between the vagina and the rectum - is compromised during a vaginal birth, since most women have episiotomies or tear during their deliveries. This can make even simple tasks, such as sitting and moving your bowels, quite uncomfortable. Allow your body to heal by avoiding straining and doing your Kegel exercises.
"A C-section birth limits a woman further," says Marter. During the first four weeks scarring takes place as the wound heals, so he advises holding off on heavy lifting during this time. You can do something to get moving, however. "Walk as early as the first day, but don't walk fast or break a sweat just yet," Marter suggests. "This will help bowel function to return faster and help prevent blood clots. And walking is such a good overall workout to tone core muscles."
Exercise for Body & Mind
During the postpartum period, women are vulnerable to depression and stress, mostly due to fatigue of having just given birth and caring for a newborn. "The psychological benefits of exercise are great," states Marter. "Your world has just changed dramatically, and exercise can help a great deal to ease you through that transition."
Growing and giving birth to another human being is no walk in the park physically or emotionally, but the rewards far
exceed the challenges of past and future. Congratulations, and good luck! And don't worry, you will get your body back -
just look nine months down the road.
Easing down that road to fitness
WEEKS 1-2
Rest and recoup, and walk if you're comfortable. Start slowly and don't push yourself at all. If you really feel like you have to do something for your abs, do pelvic tilts on your back; stay away from exercises that directly work your abdominals. And don't forget your Kegels!
WEEKS 3-4
Continue to do pelvic tilts and Kegels. If you don't have diastasis, you can begin to do some crunches, although start very slowly and keep the sets and reps to a minimum, say one or two sets of 10-15. You can begin to do arm and leg work at this time, but stay away from compound exercises such as squats, lunges, etc., and start with very light weight. Choose exercises that offer your body support, preferably seated.
WEEKS 5-6
Continue with the previous weeks' exercises, and slowly add back in those you
did before childbirth. Be sure to listen to your body, and stop if you're uncomfortable.
Also, do light stretches, but be very careful since the hormones in your body
make your joints less stable and thus increase the risk of injury. Recommendations
contingent on doctor's approval for women with normal pregnancy and delivery.
If you had a C-section or a hard delivery, adapt the schedule as your doctor
recommends.
Tips for breast-feeding moms
- "Nurse your baby before your workout," recommends Roscoe Marter, MD, of Valencia, California. "Heavy exercise can cause lactic acid to accumulate in the breastmilk and may alter the taste."
- Don't overdo it; extreme exercise can diminish your milk supply.
- Get plenty of rest, drink lots of fluids and eat healthfully.
- Give yourself a break. Most breast-feeding moms don't drop those last few pounds until their babies are weaned. The body naturally holds on to a little extra bodyfat to ensure a quality milk supply.
