Post-partum exercise can be intimidating, especially after a difficult delivery (cesarean section, vaginal reconstruction, etc.) or complicated pregnancy. Needless to say, before resuming exercise, ask your doctor or midwife what your appropriate timeline might be.
In order to focus on post-partum weight loss, abdominal strength, and cardiovascular health, it is important to incorporate aerobic exercise (also known as cardio) as well as strength training, and wholesome nutrition after delivery.
General Information:
- Lactic acid build-up from exercise does not negatively impact breast milk and won’t hurt your baby, so don’t be afraid to get back to exercising while you are breastfeeding (Carey & Quinn, 2001).
- Working up to 150 minutes of aerobic exercise per week (30 minutes, 5 times per week) is recommended for healthy individuals by the US Department of Health and Human Services (USDHHS, 2008).
- Strength training is also important to help retain muscle mass, increase strength and maintain bone density (Haff & Triplett, 2015).
- If you experience pain while exercising, stop immediately and consult your doctor.
Recommendations:
- Once cleared by your doctor to start exercising, begin with 15 minutes of light aerobic exercise (i.e. brisk walking, swimming, biking, etc) 3-4 times per week for the first few weeks post-partum. Depending on how you feel, slowly start to increase duration to 30 minutes. As you increase duration of exercise, begin to increase frequency as well until you reach at least 30 minutes of light cardio, 5 times per week.
- Once 30 minutes of light aerobic exercise 5 times per week is reached, then begin to increase the intensity. This might look like light jogging every few minutes of the walk, brisk walking up a hill, increasing resistance on an exercise bike, swimming intervals, etc. (Mottola, 2002).
- It is important to incorporate pelvic exercises to strengthen the pelvic floor post-partum. Examples of these exercises can be found below.
- It is also important to begin strengthening abdominal muscles, however, make sure to wait until your first post-partum clear these exercises with your doctor (Mottola, 2002). Abdominal exercises examples can be found below.
- While it is difficult to target belly fat with exercises and diet, weight loss will come with consistent exercise and wholesome nutrition.
- Make sure to stay well hydrated throughout the day to prevent dehydration during exercise.
The most important thing to remember about post-partum exercise is that the progression is different for everyone. Pay attention to how you feel and listen to your body. Attached is an example of what an exercise prescription/schedule might look like for the first few months of post-partum exercise. Keep in mind that “Week One” starts once you are medically cleared to exercise by your doctor. Increases in frequency, intensity and duration are also not one-size fits all. Listen to your body and advance exercise as it works best for you.
PELVIC FLOOR EXERCISE EXAMPLES
Retrieved from: https://parenting.firstcry.com/articles/kegel-pelvic-floor-exercise-after-birth/
ABDOMINAL EXERCISE EXAMPLES
Retrieved from https://www.nourishmovelove.com/postpartum-recovery-diastasis-recti-exercises/
References
Carey GB, Quinn TJ. Exercise and lactation: are they compatible? Can J Appl Phys 2001; 26:55–74.
Evenson, K. R., Mottola, M. F., Owe, K. M., Rousham, E. K., & Brown, W. J. (2014). Summary of international guidelines for physical activity following pregnancy. Obstetrical & gynecological survey, 69(7), 407.
Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
Mottola, M. F. (2002). Exercise in the postpartum period: practical applications. Current sports medicine reports, 1(6), 362-368.
U.S. Department of Health and Human Services. Physical Activity Guidelines Advisory Committee. Physical Activity Guidelines Advisory Committee Report, 2008. Washington DC: 2008. Accessed at http://www.health.gov/PAguidelines/Report/
