I have now birthed seven children! I am often amazed when I think I have had seven precious blessings living inside me! Unfortunately, I am not the size three I was when my husband and I first married, nor do I expect to be that size again! I was twenty at the birth of my first child! Ten years later and seven babies later, my body is much different! I am going to start a new series of posts entitled “Getting Fit after Having a Baby.” While I am not an expert on fitness or dieting, I feel I do have enough experience to share my experiences with my readers. All of these posts are based on my experience and research. I encourage you to consult your doctor and do your own research before beginning any exercise routine!
Topic One: When should I or can I start exercising after I have my baby?
This question is a difficult question to answer. It all depends on your body, what type of birth you had, whether or not you are nursing, and your fitness level pre and during pregnancy.
There are some exercises which can be started within 24 hours after birth. The main exercises are Kegels! Yes, the dreaded Kegels! You can refer to this article for more information on performing Kegels. You can also begin crunches at ten days or so post partum. You should start with no more than ten per day and gradually build them up over the weeks. Crunches will help your separated help abdominal muscles to come back together. There is an article from Pregnancy Info on Checking for Separated Muscles.
For those women who had a natural childbirth with no complications, I suggest beginning a regular exercise routine between 4-6 weeks postpartum. You can start with one or two days a week and gradually work up to three to five days a week. If you are a nursing mother, make sure you are still eating enough to keep up with milk production for the baby. You also want to stay hydrated; therefore, drink LOTS of water and other healthy fluids. You should also make sure you are still getting plenty of rest. Exercising and nursing and lack of rest, will do more damage than good to both you and your baby. I have had a few breast infections from over exercising and not resting enough! Your goal is not to lose weight, it is to be fit! There is a difference! The weight loss will come, do not worry! :)
If you have had complications with your pregnancy and labor and delivery and/or had a c-section, take your time for exercising. Consult your doctor or midwife as to when you can start a fitness routine again.
No matter what type of birth you had, you should still listen to your body and your baby! If you are too tired to go on, then stop and rest! If your nursing baby is suddenly fussy after being content or seems to be losing instead of gaining, you may not have enough milk. Make sure you are taking your vitamins, eating enough (at least 2500 calories!), and drinking plenty of water.
Next Topic in this Series: What is an acceptable beginning exercise routine?
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