Frequently Asked Questions About Postpartum
Exercise
How soon after giving birth
can I start postpartum exercise?
According to the American Council of Obstetricians
and Gynecologists, with your doctor's approval, you
can start postpartum exercise as soon as you feel that
you are ready. Start slowly- give your body time to
heal. If you have diastasis recti, a separation of the
abdominal muscles of more than three fingers width,
do modified versions of abdominal exercises until the
gap has narrowed to two fingers. If you had a C-section,
wait at least six weeks before beginning abdominal exercises.
What is the best postpartum
exercise?
The most important postpartum exercise that you should
do is the kegel exercise. Since your pelvic floor muscles
have been over-stretched during birth, kegel exercises
are essential to regain muscle tone to avoid incontinence
and prolapse, or falling, of your uterus and other internal
organs. You can also begin light abdominal exercises,
taking care to modify them if you have diastasis recti.
Generally, at four or six weeks, your doctor will give
his or her approval to begin more strenuous postpartum
exercise. At this point, you can do brisk walking, swimming,
bicycling or other exercises.
The Perfect Postnatal Workout contains a short workout
that you can do in your first month and two more vigorous
15-minute workouts that you can do with your baby after
your doctor has given you approval for postpartum exercise.
These are sculpting workouts-they will increase your
metabolism and give you a more toned physique, helping
you to burn fat faster.
Can I Diet For Postpartum Weight Loss?
Nursing mothers should not crash diet to lose weight.
Milk production requires an extra 500 calories/day and
doctors recommend that women who nurse maintain an extra
five pounds. Although early milk production draws on
weight gained during pregnancy, it is important to consume
enough calories to keep up your energy level during
this time of healing and change. You should not, however,
consume more calories than necessary.
If you are not nursing, try to aim for a program of
gradual weight loss. One to two pounds/week is the maximum
recommended in order to keep up your strength and bone
density.
Whether or not you are breastfeeding, daily exercise
will improve your circulation and boost your metabolism,
helping you get back to your pre-pregnancy weight.
How Do I Know If I'm Doing Too
Much Postpartum Exercise?
A sure sign that you are too aggressive with your postpartum
exercise is if your vaginal discharge, or lochia, turns
bright pink or red. If you notice any changes, slow
down. Notify your doctor if your lochia starts again
after it has tapered off. Note: it is normal for your
lochia to increase slightly with activity- a color change
is the best indicator of new bleeding.
I've heard that I shouldn't exercise
before feeding my baby. Is this true?
Some studies have shown that lactic acid from exercising
changes the taste of breast milk, causing some infants
to reject it, but everything returns to normal after
an hour or so. To avoid this, you may want to feed
your baby or pump a half-hour before you exercise.
Your breasts will also be less heavy and your baby
will be less likely to interrupt your workout due to
hunger.
Does Postpartum Exercise Decrease
Milk Production?
No- and it has no adverse effect on the baby. In a
study at the University of North Carolina at Greensboro,
where 40 overweight lactating women were assigned to
either a diet and exercise group or a control group
for 10 weeks, there was no significant difference between
groups in weight or length of the infants before, during
or after the study. The exercising mothers, however,
lost as many as 18 pounds and 48% returned to their
pre-pregnancy weight. The non-exercisers varied between
a 10-pound loss and a 10-pound gain, with 21% at their
pre-pregnancy weight.
Do I Need Any Special Equipment To Do The Perfect
Postnatal Workout?
To do The Perfect Postnatal Workout, you will need
a towel and a baby. If your baby is sleeping when you
want to exercise or not in the mood, you can use something
else to substitute for him or her.
What Makes The Perfect Postnatal Workout better than
other postnatal exercise videos?
- Bonding. The Perfect Postnatal Workout is wonderful
opportunity to give time and loving attention to your
baby while getting back in shape. It is easy to find
the time to do postpartum exercise and your baby will
love it as much as you do.
- Total Body Toning. With The Perfect Postnatal Workout,
you'll do more than put your baby in a carrier while
you exercise; you'll involve your baby in a variety
of different postpartum exercises to work your upper
and lower body, abdominals and glutes.
- Practicality. The Perfect Postnatal Workout helps
you adapt your body to your new life. you will develop
the strength to lift and hold your baby effortlessly,
without injuring yourself; rebuild your pelvic floor
so that you can cough, sneeze or jump without fear of
wetting your pants; and stretch and lengthen your muscles
to release tension.
- Gradual Increase of Intensity. The Perfect Postnatal
Workout starts off easy and becomes more challenging
as your baby grows, allowing you to get stronger gradually
as you adapt to his or her changing needs.
Is It Normal To Have Negative Feelings About Myself
and My Baby?
Many women, approximately fifty to 75% of new mothers,
experience "baby blues" in the first few days
after birth. It is a feeling of letdown after the emotional
birth experience which can trigger crying, irritability,
restlessness and anxiety. These symptoms generally go
away on their own, within a few days or weeks of giving
birth and postpartum exercise can help.
One in ten new mothers experiences postpartum depression,
which does not fade on its own for up to a year, but
should be treated medically. Symptoms range from mild
to severe. If you are experiencing postpartum depression,
talk to your doctor. It is a disease that requires
treatment, not a sign that you are a bad mother.
One in a thousand new mothers experiences the most
severe postpartum disorder- postpartum psychosis. PPP
usually develops in the first 2-3 weeks after birth
and causes the sufferer to lose touch with reality.
Symptoms include hallucinations, severe anxiety and
suicidal or homicidal thoughts. PPP is a medical emergency
and requires IMMEDIATE medical attention.
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