Hello everyone! I hope you all are doing well!
Today we’re going to be taking a look at getting back into an exercise routine after having a baby. 😊
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Of course, I’ve got to say that I am not a doctor, trainer, or professional in any way, and I can only give my opinion, not professional advice. Please consult your doctor before beginning any exercise program. You can read my full disclaimer here.
So, let’s say you just gave birth a few weeks ago, and you’re thinking about getting back into exercise… can you just go back to your normal routine right away?
Well, I would urge you to use caution when getting back into the groove of things, and don’t get stressed about getting back into a rigid routine too soon. I believe it is best to get a lot of rest in the first couple months, allow your uterus to return to normal size, and avoid putting a lot of strain on your pelvic floor.
When you do decide to get back to working out, it’s also a good idea to check yourself (or ask someone else to check you) for diastis recti, so you can make adjustments to your routine if needed, since some exercises are not good for this condition. (Diastis recti is the term for a separation that can occur between your rectus abdomonis muscles, and it can happen to men or women, but pregnancy is a common time for this separation to occur.)
Doing special exercises can help to restore the muscles to their normal state, so doing something like the ab exercises from Lindsey Brin’s Postnatal Slimdown can help, since they are not your typical sit ups and crunches type of thing. I used this dvd after having my first baby, and it’s a good one, although I will say that some of the exercises are pretty intense, at least in my opinion, so you would definitely need to gauge your own level of comfort.
Once you feel ready, and your diastis recti has healed (if you had one,) then you can consider going back to your normal routine. Just take it a day at a time, and listen to your body. A challenge is good, but exercising to exhaustion… not so much.
One good way to ease into exercising is simply to walk! Like I mentioned in my last post, walking is something that you can do outside, and your children can do it with you. It’s also a gentle way of getting a little movement in, without overdoing it.
I believe it is important to exercise in a way that is helpful, not harmful. Over exercising and fatiguing your body when you are healing and you’re probably not getting a lot of sleep is not something that sounds like a good idea to me. Getting back in shape and strengthening your body is indeed important, but not doing too much too soon is also important.
So yes, do get back into exercise after having your baby, if you’re able, but just do what your particular body can handle. 😊
Anyway, I hope this was helpful to some of you, and that you’re enjoying our focus on exercise this month! Stay tuned for more posts coming soon!
Have a great day!