The general guideline is to give your body at least 2 weeks to heal after delivery, 6 weeks after a C-section or for any complications in labour- sometimes also referred to as a 'traumatic birth'. During this healing time, you've been checked by your health practitioner, any stitches are healing well or are all healed, and you're feeling up to getting back into a fitness routine. If you had a normal, low-risk delivery, you may be ready to start walking within a few days of getting home from the hospital or after-birth. Your health practitioner may even suggest getting up and walking around the house as soon as you can. If you had a C-section or any complications in delivery, talk to your health practitioner about your recovery and rehabilitation.
Your workout routine may be altered from what you did pre-pregnancy. The best workout: walk! Invest in a good quality stroller that will suit your needs and get some fresh air. Many baby stores offer Strollercise classes or Bootcamps for mom & baby. There are also fitness studios that offer mom & baby aerobics and yoga. It's a fun way to get exercise and meet new people. If you're looking for some "me" time, hand baby over to your partner or someone else you trust for even 20 minutes to get out on your own. When you're baby is about 6 months old, check with fitness studios about childcare. VERY IMPORTANT: It is dangerous to jog with an infant under 6 months old. There are horror stories of babies with symptoms similar to shaken baby syndrome. Your child should be able to firmly and comfortably hold her head up on her own before taking her for a jog. Walking is fine, but keep baby well supported.
We researched a lot of strollers and decided the BOB Revolution SE was best for our needs. We wanted something that would last from infancy through a few years, could be a jogger, and could withstand multiple daily walks in many different terrains: snow, rain, woods, streets, etc. Really, we bought it to keep our fur- baby on schedule, this pup will always be our first-born :) It's an expensive stroller but we can add the attachments we need. Ask your friends what they'd suggest and don't be shy to talk to people who have the stroller you're interested in purchasing, they'll be very honest about why they chose it. I often stop people to ask about the stroller and get their feedback.
General Postpartum fitness guidelines:
2+ weeks
Begin with walking at a comfortable pace for 5-10 minutes increasing each time by 2-3 minutes aiming for 20 minutes/session by the 4th week. Watch for signs of over-exertion: change in vaginal bleeding, dizziness/fainting, joint pain or exhaustion. Aim for 3-5 sessions per week.
4+ weeks
If you had a "traumatic" delivery, check with your health practitioner and then begin with the walking routine. If you began after the 2+ week mark, continue your walking routine and begin to add more intensity by walking at a faster pace and increasing time gradually to 30 minutes, 3-5 sessions a week.
This could also be a good time to introduce more vigorous activity such as a low-impact fitness class or using a different cardio machine. You're still in recovery phase of pregnancy so take it easy and keep your pace moderate. Don't get frustrated at how long it takes to recover. If you end up injured, you'll be back at square one. Your fitness goals at this time should be about your health, energy and your (and baby's) well-being. Rapid weight loss and rapid return to your pre-pregnancy body are inappropriate goals.
8+ weeks
Most women can continue to add time and intensity to their fitness routine but follow a "rest-activity" pattern: 1 hour of rest for every hour of physical activity. Your walking routine might increase to light jogging or beginning to exercise with weights. Try to stick to regular exercise and aim for 3-5 sessions each week.
After about 3-4 months you may be ready to get back into full fitness routine. Remember to listen to your body and take it at your own pace.
See you at the gym!
See you at the gym!
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