10 Great Tips For Exercise After Pregnancy

  1. Regular exercise (at least 3 times per week) is preferable to intermittent activity. Competitive activities should be discouraged. 
  2. Breastfeeding while exercising is fine. With moderate exercise there is no adverse effect on quantity or quality of breast milk nor is there significant increase in lactic acid in breast milk. After exercising, wipe off with a towel prior to latching on. 
  3. Ballistic movements (jerky, bouncy motions) should be avoided. Exercise should be done on a wooden floor or a tightly carpeted surface to reduce shock and provide a sure footing. 
  4. Deep flexion or extension of joints should be avoided because of connective tissue laxity. Activities that require jumping, jarring motions or rapid changes in direction should be avoided because of joint instability. 
  5. Vigorous exercise should be preceded by a 5-minute period of muscle warm-up. This can be accomplished by slow walking or stationary cycling with low resistance. 
  6. Vigorous exercise should be followed by a period of gradually declining activity that includes gentle stationary stretching. Because connective tissue laxity increases the risk of joint injury, stretches should not be taken to the point of maximum resistance. 
  7. Stress management: exercise should be stress relieving. You should feel great after a workout. 
  8. It doesn’t need to hurt. In fact, it shouldn’t. Your body needs lots of energy to recover from pregnancy and childbirth and to take care of your baby (especially if you’re nursing). Exercising at the right intensity will give you more energy, not take it away. How do you know if you’re working at the right level? Try the talk test. If you’re working so hard that you can’t sing the ABC’s to her, then you are working too hard. Find a good balance of being just a little bit out of breath. 
  9. Women who have led sedentary lifestyles should begin with physical activity of very low intensity and advance activity levels very gradually.
  10. Hydrate, Hydrate, Hydrate. Everyone is supposed to drink 8 glasses of water a day. If you are nursing, you’ll need even more. Make sure that you are drinking water throughout your workout. 

 

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