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American College of Obstetricians and Gynecologists. 2020. Committee opinion 650: Physical Activity and Exercise During Pregnancy and the Postpartum Period. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period Opens a new window [Accessed February 2022] Join an exercise class for new moms. Try to find one taught by a postpartum exercise specialist. Many YMCAs, recreation centers, gyms, and yoga studios offer in-person (and sometimes virtual) exercise classes for new moms. Popular online programs, like Peloton and Daily Burn, have dedicated postpartum workouts you can stream from your house. If you can’t find a postpartum-specific class, try one that focuses on low-impact toning and stretching. American College of Obstetricians and Gynecologists. Undated. Breastfeeding Your Baby. https://www.acog.org/womens-health/faqs/breastfeeding-your-baby Opens a new window [Accessed February 2022] Wear a supportive sports bra while working out, and try to nurse your baby before you exercise so your breasts won't feel uncomfortably full. If your breasts feel sore during workouts, try wearing two fitness bras for extra support. What are the signs that I may need to slow down on the postpartum exercise? If you've had a vaginal delivery, it’s safe to start light abdominal exercises within days of giving birth. (Moms who are recovering from a c-section may need to wait at least a few weeks longer, as you're recovering from a major abdominal surgery.) Note that “light” is the key word here. Take it easy on your abdominal muscles and don't do any traditional sit-ups or crunches for the first several months after delivery – these put too much stress on those muscles and aren't effective for rebuilding abdominal strength.
Give yourself time and grace. Exercise is good for you, but listen to your body and don't overdo it for the first few months after giving birth. Your body just produced a tiny new human, and it needs time to heal – and sleep. There’s no rush or suggested timeline for returning to your pre-baby fitness level. What are some great postpartum workout plans for new moms?Resistance bands, ankle weights, and skipping ropes take up very little space in your home, and they're portable so can be taken anywhere. They can be used inside or outside, and are perfect for people who live in studio flats or small homes who don’t have a lot of room to work with. And there are lots of great workouts you can do with them too — the key is to get creative! WORKOUT AT HOME Work your pelvic floor. As soon as you feel ready, start doing daily postpartum pelvic floor exercises (like Kegels) and other workouts to strengthen your core. These will help build up the muscles near your uterus, bladder, and small intestine so you can regain bladder control – and the freedom to laugh without worrying about postpartum incontinence. If you need extra guidance, ask your provider to refer you to a pelvic floor physical therapist.
No, there’s no reason to worry that exercise will impact your breastfeeding or milk supply. As long as you drink plenty of water – and maintain a healthy breastfeeding diet that accounts for the extra 450 to 500 daily calories your body needs when nursing – even vigorous exercise won't significantly affect the supply or composition of your breast milk. That said, you'll want to avoid exercises that make your breasts sore or tender. Buttner MM, et al. 2015. Efficacy of yoga for depressed postpartum women: A randomized controlled trial. Complement Therapy Clinical Practice. 21(2):94-100. https://pubmed.ncbi.nlm.nih.gov/25886805/ Opens a new window [Accessed February 2022] Fernandes Da Mota PG, et al. 2015. Prevalence and risk factors of diastasis recti abdominis from late pregnancy to 6 months postpartum, and relationship with lumbo-pelvic pain. Manipulation Association of Chartered Physiotherapists 20(1):200-5. https://www.ncbi.nlm.nih.gov/pubmed/25282439 Opens a new window [Accessed February 2022] Around 50% of adults say that they don’t have time to go to the gym regularly. This means that almost half of the population are missing out on the excellent benefits that come with being a gym-goer. So what's the solution? One option is to bring the gym to you at home! EXERCISE AT HOME
HIIT WORKOUT AT HOME
Working out at home is just as beneficial as working out at the gym and it's a great way to improve your overall health. Don’t restrict eating. Those first few weeks after having a baby aren't for focusing on postpartum weight loss – they're for bonding with your baby and adjusting to your exciting (and yes, overwhelming!) new role as a parent. Starting a diet too soon after giving birth can not only hamper your mood and energy level, but also diminish your milk supply if you’re breastfeeding. verifyErrors }}{{ message }}{{ /verifyErrors }}{{
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