EIGHT TIPS FOR EXERCISING AFTER CHILDBIRTH
Article by Garry Edwards
Pertinent Advice for New Mothers
1. Keeping active is the key to preventing major mental, physical and health problems.
On average, women gain 25 to 35 pounds during pregnancy. This is normal and should be temporary, since most of this extra weight is lost after delivery. As your joy over your newborn turns to concern about your excess pregnancy weight, and about your appearance, you will need to work some of it off through exercise before the weight reaches the point of obesity. Exercise helps to prevent this and, by extension, significant health problems as well, such as high blood pressure and diabetes. In addition to being a weight loss solution, it also controls depression and reduces stress by improving your mood and sleep habits, which also relieves stress.
2. You can begin exercising shortly after childbirth.
Usually, if you exercised throughout your pregnancy and faced no complications during the delivery, you can safely perform light exercise, such as walking and stretching, within days of giving birth. After your first postpartum week, a slow to moderate walk a few times a week is fine.
Even the American College of Obstetricians and Gynecologists states that you may begin exercising as soon after your pregnancy as you feel ready. However your doctor may ask you to wait until your six-week postpartum checkup. Therefore, it may be best to consult your doctor before exercising.
3. If you have had a C-section, do not start your exercise routine right away.
If you had a C-section, you can normally expect to wait about 6 to 8 weeks before you try any exercise. However, walking at an easy pace is encouraged because it promotes healing and helps prevent complications, such as blood clots. Also, if you were not active during your pregnancy, or were not active at all, you should start slowly and check with your doctor before you begin exercising. Once your doctor has given you the green light to exercise (typically 4-6 weeks postpartum) start off slowly.
4. Be careful to avoid falls.
While exercise is good for you and offers various benefits, do not overdo it in the first few months after giving birth. Remember that your joints and ligaments will still be fragile for about 3 to 5 months after the delivery and that your body needs time to heal.
5. Walking is the best exercise.
Walking is an excellent form of exercise in terms of convenience and accessibility. You do not need to buy anything special, wear anything special or go anywhere special. It is a choice that is always available, and it is easy on your joints. It is especially recommended for beginners. Not only does it increase your energy and lift your mood, but you can also burn several hundred calories in an hour if you walk at a brisk pace. You can also increase your calorie burn and tone your thighs and butt by simply, incorporating uphill and downhill walks.
6. When walking, begin slowly then gradually increase the intensity and length of your walks over time.
When starting your walking routine, begin slowly with a 6 to 10 minute walk on the first day. Each day, increase your walk by 5 to 10 minutes until you eventually walk 40 to 60 minutes continuously nearly every day. Be consistent. Once your routine becomes a regular habit, you will lose weight and feel great! As you regain strength, you can increase the length or number of walks.
7. Exercise with your baby.
The next step is exercising with your baby. Your little one will be ready to go out after being home for three months. You will enjoy the company, it will be fun to have your little one around, and it will be even easier to get back in shape with your baby. You will not have to feel guilty for leaving the baby with the sitter. As you walk your baby, you get great exercise, while your newborn will love the movement and typically fall asleep.
8. Get the right equipment to exercise with your little one.
Now that you know the benefits of exercising, what to do, when you can start, what is the best form of exercise, how much and how often, the only thing left is to get the right equipment for your baby to accompany you during your workout. Getting back into shape could not be easier with strollers such as the BOB Revolution Jogging Stroller, which is a worthwhile investment. As you push your baby in the stroller, up and down hills, you will be able to tone your butt and thighs.
With your stroller in hand, you can also work up to 40 minutes of walking 3 to 5 times a week. Or, as you get stronger you can start to do interval training to burn extra calories and reduce body fat. Do 5 to 10 minutes of power walking followed by a 2-minute jog, and repeat the sequence for a total of 40 minutes. If you are a high-intensity runner, and are getting back into your routine, a BOB Ironman Sport Utility Jogging Stroller would be a great choice for you.
About the Author
Garry Edwards is a web publisher and writer specializing in baby strollers and travel systems. His work answers questions regarding the best products in a field. His online baby stroller reviews are developed in order to give parents the best information possible in order to make the best choice for their child’s comfort and safety.