Setting The Record Straight: Fitness After Pregnancy?

Quote of the week:

"It is hard [when you] fail, but it is worse never to have tried to succeed" - Theodore Rosevelt

Hey Everybody!

Today's newsletter is strictly for the women but men can also take advantage of this information if their significant other is expecting. A lot of times women want to immediately resume their level of activity in the gym right after pregnancy. It is recommended by doctors to give yourself a 6-8 week period after pregnancy until you resume or start a fitness program. Remember to always look for clearance from a doctor before starting a fitness program.

Here is your guide to working out post pregnancy:

After six weeks ....

After you've been given the all-clear at your six/eight-week check, you can start regular structured exercise - even if you've never exercised before. If you're still bleeding, though, take it easy and don't start swimming until it has stopped completely.

Getting a flat tummy

Your fitness priority may be getting back your pre-pregnancy stomach, but before you start on the ab crunches you should see a midwife or your doctor to see whether you have separation of the rectus abdominal muscles. This occurs in the majority of pregnant women. If you have a gap of more than two fingers' width, stick to modified abdominal exercises as in pregnancy and avoid sit-ups and oblique exercises. Work on strengthening the deep abdominal or lower abdominal muscles (transversus). Ask a fitness professional for advice on how to do this.

Things to take into account before starting exercise:

ó Always consult your doctor or midwife before starting physical activity.
ó Were you working out while pregnant? If so you may be able to start sooner
ó LISTEN TO YOUR BODY!
ó Pregnancy splits abdominal muscles down the middle. It is very important to make sure your muscles have fully recovered before doing any intense abdominal workouts. Lie on your back with your hand on your abdomen. Breath out and lift your head and shoulders off of the ground and clench your tummy. Feel for any gap between your abs and if not sure consult your doctor.
ó The hormone relaxin, which softens the ligaments in preparation for labour, is still present for up to five months after the birth so you may be more vulnerable to injury.
ó If you have backache or a sore perenium, take care when sitting and avoid high-impact exercises .

When exercising:

ó Wear a bra that offers the proper support.
ó Do not do any exercises that hurt your breasts.
ó Breastfeed the baby before working out.
ó Aim to exercise 3-4 days a week
ó If you feel lightheaded or breathless when working out stop immediately
ó Ligaments and joints will be softened up to 3 months prior birth so avoid any high impact exercises or sports that require change of direction (ex. High impact aerobics, sprinting or contact sports). Vigorous stretching should be avoided as well.
ó If you experience any change in colour in your post natal vaginal flow (lochia) you may be exercising too strenuously. See your doctor or midwife if this happens.

Remember to always consult a physician before attempting any exercise program especially after pregnancy. Have a great week everybody!