Post-Pregnancy Exercise

Continuing from last month's guest blogging...trainer (and brand new dad) Shawn Massey writes about "Post-Pregnancy Exercise".  Here's what he has to say.....

 

As most of you know, my wife had our first little girl a month ago.  Getting back into an exercise program can be difficult after pregnancy.  My wife has said that she feels like she is in a different body.  Her balance is different, joints feel different, gait has changed, and taking time off has affected what she is able to do in her workouts.  But like most moms, she is ready to get back into the swing of things, so for all the new moms, and soon to be new moms, here are some guidelines for re-entering the exercise world postpartum.

 

Generally it is safe to start exercising (other than going for walks) 4-6 weeks after you deliver, but if you have had a c-section or other complications, check with your doctor before starting back up.  Your body has gone through a lot so start out slowly and be patient with yourself.  Shoot for 150 minutes of moderate exercise per week including strength training and cardiovascular work.  Be sure to take the time to warm-up and cool-down (5-10 minutes each), start slowly and gradually increase your intensity as you feel comfortable.  Don't overdo it!  Drink plenty of fluids, and stop exercising if you feel pain or if something isn't quite right.  

 

It can be challenging to start back up as you experience hormonal changes, fatigue, and a tough schedule, but it will promote weight loss, restore strength, boost your energy, improve your mood, relieve stress, and help prevent postpartum depression.  Try these exercises to get you going:

• Kegels
• Hip bridge
• Crunches with knees elevated (calves parallel to the floor)
• Plank
• Burpee (or modified burpee- step out instead of jump)
• Pushup or modified pushup
• Stiff leg deadlift
• Dips

Good luck!!  Remember, you can always  seek the advice of a fitness professional at PROMATx Health Club.  We have plenty of "new-parent" trainers and "current-parent" trainers to guide you along and help you reach your goals.  Be patient but be vigilant and you will be back in action in no time!