How soon can I exercise after having my baby?

If you have been active during your pregnancy, you still need to avoid strenuous activity for 6 weeks after the baby is born.

Here is why:

• Your abdominals are weakened by the stretch they have been in for the last 4-6 months.
• The abdominal stretch also causes their separation down the middle. Strenuously exercising will limit their returning to pre-pregnancy position possibly permanently weakening the abdominal wall.
• Doing heavy resistance workouts can lead to injury as the ligaments are looser from the hormonal levels supporting breast feeding.

What can I do?

• Walking at a moderate pace is always a good exercise post pregnancy.
• Abdominal strength exercises like
  • Lie on your back, bend your knees. Put fingers under your lower back. Lift your knees. Take one foot at a time to the floor and back up without changing your low back position by pulling your pelvic floor up a little.
  • Lie on your back, bend your knees and alternately take one knee out to the side and back to start without moving the hips by lifting the pelvic floor and keeping the low back still.

A Personal Trainer is a good place to start to ensure your technique & intensity levels are appropriate.

Sue Wells | C2K Master Personal Trainer | 2 Jul 2009