Fitness Guide for Moms

Pregnancy and childbirth take a physical toll on your body. A postpartum exercise program is a great way to start feeling more like your old self as you tone your body and become more energized. With a regular workout schedule, you build up your muscles and you feel stronger. Here are some dos and don'ts to keep in mind while you're on the road to getting fit.

Dos

• Talk with your doctor before starting your exercise program and ask for tips and specific exercise recommendations. Your exercise program may need modification if you have a chronic illness.

• Try workouts that are easy for you. Once your body has become stronger, you can work on more difficult exercises.

• Set a schedule and then stay with it. It's easier to continue with a program when you've committed to a schedule that you can live with. For the most effective results, start with muscle-toning exercises such as leg lifts or sit-ups, two to three sessions each day, each lasting about five minutes. Once that becomes comfortable, you can start doing aerobic exercises, such as swimming and bicycling, three times a week for about 20 minutes.

• Make sure you do warm-up exercises (for example, walking slowly) for five minutes or so to prepare your body for your workout. Afterwards, it's also important to do some cool-down exercises (light stretches) to calm down your muscles and to prevent soreness.

• Walking is a great way to start your exercise session. It is also something you and your baby can do together.

• Drink enough water. It's important to drink before you exercise and afterwards as well to avoid becoming dehydrated.

Don'ts

• The most effective toning and strengthening exercises involve slow repetitions. So don't rush through your workout session.

• Standing up too quickly after exercising can make you feel dizzy due to your blood pressure suddenly dropping. It's best to stand up slowly and to keep your blood circulating by walking around for a few minutes.

• You shouldn't work out for more than the recommended time period even if you feel like you still have the energy. It's important to follow a routine and build up your strength gradually. If you become tired, you should stop the session immediately.

• When you were pregnant, certain hormones were released which loosened your joints and ligaments to prepare your body for giving birth to your baby. Because of this, you should not do any exercises that involve:
  • Jumping
  • Quickly changing direction
  • Extending and flexing of joints

• Your body is still recovering from being pregnant and delivering a baby. So keep in mind that for the first six weeks, certain exercises are not recommended. These include:
  • Full sit-ups
  • Knee-to-chest exercises
  • Double leg lifts

• Don't exercise when it's really hot outside, or indoors in a too-warm room. On hot days, it's better to workout in the early morning or in the evening when the temperature is a bit more moderate. Wear lightweight, comfortable clothing and a bra that fits correctly to support your breasts. If you're exercising in the sun, you should always wear sunscreen as well as a hat with a brim and sunglasses to protect your eyes too.

• Workout programs that challenge and strengthen your muscles are good. But if any of the following symptoms occur while you're exercising, stop your session immediately and call your doctor:
  • Blurred vision
  • Difficulty breathing
  • Dizziness
  • Feeling faint
  • Heart palpitations
  • Nausea
  • Pain in back
  • Pain in pubic area
  • Trouble walking
  • Vaginal bleeding increases
  • Chest pressure or tightness (This may be an emergency, call 911!)

• When you're doing aerobic exercises, you must be careful to follow the heart rate guidelines recommended by the American College of Obstetricians and Gynecologists for healthy women:

These are guidelines only. Stop sooner if you feel dizzy, faint, short of breath or experience chest pain.

Related Articles A Beginner's Guide to Pedometers What to Eat Before - and After - a Workout

External Sources American College of Obstetricians and Gynecologists American Academy of Family Physicians

This article was reviewed and updated June 2007.

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