- See your doctor first. All women and all deliveries are different. When you'll be able to begin your new exercise routine depends on how much stress labor and delivery put on your body, what kinds of medical conditions you may have and if surgical intervention was required. Starting a routine too early risks damage to healing tissue.
- Kegel exercises are important for recovering strength in the pelvic floor muscles. These muscles are severely stretched during labor and delivery. To do a Kegel, make a motion as if you were trying to stop the flow of urine midstream. Do several sets of 10 to 20 throughout the day.
Aerobic exercise increases the flow of oxygen in the body, which can aid in healing. It also increases energy levels and helps lose excess weight gained during pregnancy. Doctors at the University of Iowa Medical Center recommend modifying your regular routine to include only low-impact aerobic activity. For example, if you were a runner, consider starting out with brisk walks, and if you took step or dance aerobics, avoid hops, jumps and any activity where you might lose your balance. You'll need to do this modified routine for at least six weeks.
Try exercises that can be performed while sitting or resting, such as toning abdominal muscles. A simple yet effective exercise includes expanding and contracting the abdominal muscles by taking a deep breath, expanding your abdomen as far as you comfortably can. Then, while exhaling, try to bring your belly button toward your spine as far as possible. Do this 20 times.
The pelvic tilt helps tone and strengthen pelvic and abdominal muscles. Lie flat on your back with your knees bent. With your abs and buttocks tightened, raise and lower your pelvis. Do this at least 20 times. - Drink plenty of water. Lactating mothers already need increased water consumption to keep pace with milk production. Exercise increases these demands. A good way to judge whether you're drinking enough water, according to researchers at the Motherwell Maternity Fitness Library, is to check the color of your urine. If it's medium to dark yellow, you're not getting enough fluid. It should be light yellow to almost clear.
Stop exercising immediately if you feel dizziness, pain, shortness of breath, or have difficulty walking or standing. If exercise sharply increases postpartum bleeding, stop and consult your doctor.
If your baby's weight gain is not steadily increasing following the initiation of an exercise routine, scale back on intensity.
Put your goals in perspective. It took nearly a year to bring your baby into the world, and you should give your body the same amount of time to heal.
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