We know you can't wait... The baby is out, and as excited as you are about your new addition, you're equally excited about fitting into the rest of your wardrobe! Here to answer our work-out questions is Leah Epstein, from Equilibrium Life Management...
Is it true that I have to wait at least six weeks (post-labour) until I start working out again?
The birthing experience of every woman – pregnancy, labour and recovery – varies in many ways. That being said, if you had a healthy pregnancy and delivered with minimal assistance (forceps, C-section, etc.), you will likely feel ready to get active fairly quickly. You should always consult your doctor first, but within two to four weeks you can resume your walking program along with some light stretching.
Note: You can also try the Kegel approach. Named after Dr. Arnold Kegel, a Kegel exercise consists of contracting and relaxing the muscles, which form part of the pelvic floor (sometimes called the Kegel muscles, and span the area underneath the pelvis). Your doctor, as well as an ELM training specialist, can help you understanding this technique.
Remember that even though you want your pre-baby figure to return, when nursing, a calorie-reduced diet and intense exercise are not recommended. An extra 500 calories per day is required to produce the necessary amount of milk and to keep your energy levels high.
After six weeks (except if you had a C-section), you can begin to increase the distance and speed in which you walk. You can also start low-impact activities.
After eight weeks, you can return to some light weights and even progress to a light jog, though it’s important to rest for the same amount of time (sometimes more) that it takes you to complete a set of weight exercises.
In the end, remember the focus should be on gradually increasing your energy and strength, feeling confident and finding a state of well-being – all at a pace that’s comfortable for you.
Leah Epstein is the founder of Equilibrium Lifestyle Management, a network of lifestyle managers that provides individuals with the tools to organize their life in a healthier, happier and more balanced way. ELM managers work with clients in their home, office, fitness centres and even in cottage country.
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