Post-Partum and Exercise

We’ve discussed in previous articles what are the recommendations for exercise while pregnant.
But, what happens once the baby is born?
Can we go back to exercise? And when? What type of exercise can we do? How do we know if we are on the right track?

Many questions come to a new mum’s head, and we go through so much that most times fitness, wouldn’t be the priority.
Research conducted on post-partum women has shown that going back to exercise once the baby is born can not only help our bodies recover but also our minds.
 
In this article, I will try to cover the most common questions and concerns based on information from different papers on the matter, as well as well-known institutions working with women during and after pregnancy (Embarazo Activo™️, Girls Gone Strong, Mami Fit™️)
 
Baby is born, now what?
Once the baby is born, medically speaking, we consider strictly post-partum to be the 45 days that follow.
However, I like to think of post-partum can be much longer than that. Our bodies and mind may need more time to adjust, reset and restart than just 45 days.
 
However, beyond which view we have, there are crucial aspects to consider during this stage in our life:

• Nutrition: make sure you increase the amount of water ingested, as well as maintain a healthy diet, varied and rich in fiber
• Exercise: it is important to move as soon as we can. Exercise will help us get back the energy and also then confidence in ourselves. Be gentle at first.
• Mind: there are physiological changes happening at this stage. Emotions can go from extreme happiness and satisfaction to deep sadness, fear, and insecurities.

The recommendation is to go back to movement and light activities as soon as your doctor gives the go-ahead.
Exercise can help with things like:

• Recovering regular blood circulation
• Recovering normal respiratory functions
• Strengthening and recovering pelvic floor

 
Some exercises can be even started even 24hs postpartum if your doctor approves, like the stimulation of blood circulation and breathing exercises, as well as some pelvic floor exercises

What and how much?
As I mentioned before, once your doc gives the green light, you can get back to fitness.
But what kind of activities and how much of them should you be doing?
20 to 30 minutes a day are a great start. And this can be split into 10 minutes in the morning and another 10 in the evening. Exercise is not just useful. It’s also needed for both physical and mental health.
 
According to the ACSM (American College of Sports Medicine), an emerging body of evidence indicates that exercise in the postpartum period:
○ Reduces fatigue and increases vigor
○ Improves mood states and mental acuity
○ Improves fitness
○ Promotes return to pre-pregnancy weight
○ Decreases the risk of developing future chronic health conditions
○ Provides important mom time and social interactions
 
In other words, movement has mental and physical effects, such as: 

• Helping the new mum reconnect with her body
• Reduce tension and relax
• Improve posture
• Tone body
• Get energy back
• It can be your ME TIME
• Alleviate symptoms of post-partum depression

 
The general recommendation is to take it easy at the beginning, and for about 6 weeks after delivery. Start slow and for short periods of time, and increase duration or intensity with time.

Some ideas:

• Pelvic floor work to help regain bladder control, health and strength.
• Core exercises, according to what we can do at this moment, to rebuild strength and help reduce diastasis recti
• Posture work and back strengthening
• Stretching, especially of chest and leg muscles
• A soft form of yoga
• Aquatic activities
• Low-impact activities, like walking
• Aerobic exercises to improve overall health, and boost mood.

 
Some considerations:

• You will most like be okayed by your doctor to go back to exercise if you keep exercising during pregnancy and if you had a vaginal delivery with no complications. You can start with things like walking around your area, stretching, and some modified versions of exercises like push-ups and squats. These can be started even days after giving birth in this case.

 

• In cases of C-sections, you might need more time to heal and recover. After all, it is a major surgery event. Once the doctor gives the go-ahead, walking is the best thing to do to prevent things like blood clots and regain normal respiration and movement.

 

• In Spain and some other European countries, you can attend specialized classes for new mums, such as the ones offered by Mami Fit and Embarazo Activo. A class is a great opportunity to connect with other new mums and share your experience.

 

• Listen to your body and watch for signs that you might need to stop or reduce activity, such as

1.  Your vaginal discharge (lochia) becomes redder and starts to flow more heavily.
2. If bleeding restarts after you thought it had stopped.
3. You experience any pain during exercise, whether it's joint, muscle, or birth-related.
4. You feel exhausted
5. Your muscles feel sore for an unusually long time after a workout, affecting your ability to support your body as you move. Your muscles may also feel shaky when in use  

 

• Give yourself time! With exercise but also with nutrition.
• Try and work with a certified nutritionist when it comes to regulating your food intake, and avoid a restrictive diet.