Labor and delivery, postpartum care

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continued:

Exercise after pregnancy: How to get started

Physical activity goals

For most healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — after pregnancy. Consider these guidelines:

  • Take time to warm up and cool down.
  • Begin slowly and increase your pace gradually.
  • Avoid excessive fatigue.
  • Drink plenty of fluids.
  • Wear a supportive bra.
  • Stop exercising if you feel pain.
  • Stop exercising and seek medical help if you have bright red vaginal bleeding that's heavier than a period.

Activities to try

CLICK TO ENLARGE

Illustration of bridge exercise Bridge exercise
Illustration of pelvic tilt exercise Pelvic tilt exercise

When you're ready to exercise, start with something simple — such as a daily walk or laps in a local pool. If you're looking for camaraderie, check out a postpartum exercise class at a local fitness club or community center. With your health care provider's OK, also consider these specific exercises:

  • Bridge. To strengthen your core muscles, lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths. Return to the starting position and repeat.
  • Pelvic tilt. Try the pelvic tilt a few times a day to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
  • Kegel exercise. Use this exercise to tone your pelvic floor muscles, which can help control bladder leaks, heal your perineum and tighten your vagina. Contract the muscle you use to stop your urine flow. Hold for up to 10 seconds and release. Repeat 10 times at least three times a day.

Overcoming barriers

When you're caring for a newborn, finding time for physical activity can be challenging. Hormonal changes can make you emotional, which might lead to sedentary behavior. And some days you might simply feel too tired for a full workout. That doesn't mean that you should put physical activity on the back burner, however. Instead, do what you can. Seek the support of your partner, family and friends. Schedule time for physical activity. Exercise with a friend to stay motivated. Include your baby, either in a stroller while you walk or lying next to you on the floor while you do abdominal exercises.

Remember, exercise after pregnancy might not be easy — but it can do wonders for your well-being, as well as give you the energy you need to care for your newborn.

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References
  1. 2008 physical activity guidelines for Americans. Washington, D.C.: U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/paguide.pdf. Accessed Dec. 7, 2010.
  2. Postpartum disorders. Mental Health America. http://www.mentalhealthamerica.net/go/postpartum. Accessed Dec. 7, 2010.
  3. The American College of Obstetrics and Gynecologists. Exercise during pregnancy and the postpartum period. International Journal of Gynecology & Obstetrics. 2002;77:79.
  4. Ostbye T, et al. Active mothers postpartum: Rationale, design and baseline characteristics. Journal of Women's Health. 2008;17:1567.
  5. Groth SW, et al. New mothers' views of weight and exercise. The American Journal of Maternal/Child Nursing. 2008;33:364.
  6. Larson-Meyer DE. Effects of postpartum exercise on mothers and their offspring: A review of the literature. Obesity Research. 2002;10:841.
  7. Mottola M. Exercise in the postpartum period: Practical applications. Current Sports Medicine Reports. 2002;1:362.
  8. Labor, delivery and postpartum care: Getting in shape after your baby is born. The American Congress of Obstetricians and Gynecologists. http://www.acog.org/publications/patient_education/bp131.cfm. Accessed Dec. 7, 2010.
  9. Minig L, et al. Building the evidence base for postoperative and postpartum advice. Obstetrics & Gynecology. 2009;114:892.
  10. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Accessed Dec. 8, 2010.
  11. Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. Accessed Dec. 14, 2010.
MY00477 March 31, 2011

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