Having recently had a baby myself, I thought I would give some
insight into what types of exercise, as well as when one can start exercising
following giving birth. Of course, post-pregnancy exercise depends on whether
you have had a natural birth or a Caesarean section, and also the level of
fitness you managed to maintain during your pregnancy. These are only
guidelines – always check with your doctor before starting any exercise programme
following giving birth, especially if you had any complications during
pregnancy or birth.
Regardless of whether you had a natural birth or a Caesar,
the body takes about six weeks to heal from the labour and/or surgery and so
one must use this time to rest and recover and focus on your new born baby. Your
body has undergone many changes over a period of nine months, so it will take
time to get back to what it was before. However, one can start very gentle
pelvic floor exercises the day after delivery, and light walking within your
pain limits can begin one week later and is good for both your body and mind.
Use pain as a guide – if you experience any discomfort, stop whatever you are doing
immediately.
About six weeks post-delivery, your body should start to
feel a little more normal again. You can increase your pelvic floor exercises
and walking as you feel comfortable. Provided your surgical wound has healed
without any complications and your doctor gives you the go-ahead, you can start
swimming. After 12 weeks, gentle cardio, as well as light resistance exercises
can be started, again provided your doctor has cleared you for this. Again, use
pain as your guide and stop immediately if you experience any discomfort. Start
slowly with whatever it is you are doing and increase gradually within your pain-free
limits. Remember: even if you kept fit during pregnancy, your body has
undergone a huge amount of trauma, whether it be from labour or surgery or
both. If you laboured and still had a Caesar, the trauma to the body is even greater
and so you will take a little longer to recover. Always listen to your body!
If you feel like you need some company or a little guidance,
consider joining group classes, such as a Pilates class, or consult a
biokineticist who will provide you with an appropriate exercise programme.
Exercise is like medicine for your body and mind and will
help you to feel like yourself again after a long process of many changes.
Embrace your new body and work within its limits. Take your baby for walks with
you and enjoy the special time together.
References
The Pregnancy and Baby Book; DK Publishers
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