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When To Start Exercising After Childbirth?
3) Respect fatigue
For some, the return to exercise after giving birth will be a highly anticipated moment (those really looking forward to moving). For others, fatigue overwhelms them and the mere idea of doing exercise exhausts them. Maybe you don’t mind doing exercise, but would rather enjoy the time you have with your new baby. It is perfectly normal to want to get to spend time with your baby and enjoy those first moments that pass so quickly. Take the time you need to adapt, and start again when you have the interest to do it. However, I speak of fatigue here and not motivation! They are two very different concepts.
4) Pay attention to pace
Will you start your training program with a 5 km outing? NO! Some new moms are in a hurry to take back their regular activities and forget important steps! To make sure you don’t hurt yourself (and as a result are required to stop for a few weeks and start again from the beginning!), begin as if you had never run before or were never in shape. The difference between a person who is trained (ex a woman who has kept up a high level of fitness) and a sedentary person who starts to move again after giving birth, is that the progress in physical fitness will be faster. But you have to start at the beginning. So, put the athlete in you to the side for now, who is pushing you to perform, while you wait to build yourself up to this step.
In short, here are the steps you should expect to follow before returning to your pre-pregnancy fitness level:
- Start early (or when you are ready) with rehabilitation exercises.
- Initiate safe exercises using your body weight (paying attention to your abdominals and your pelvic floor).
- Get an assessment by a physiotherapist specialized in pelvic and perineal rehabilitation.
- Add weights to your impact-free exercises.
Important note: To complete your postnatal rehabilitation plan, consult with a kinesiologist who will help you to create one that is optimal and safe for you.
References
- Boissonnault et Blaschak. (1988) Incidence of diastasis recti abdominis during the childbearing year. Physical Therapy (68):7
- Coldron, Stokes, Newham et Cook. (2007) Postpartum characteristics of rectus abdominis on ultrasound imaging. Manual Therapy. epub
- Hodges et Cholewicki (2007) Functional control of the spine. Ch: 33 In: Movement, Stability & Lumbopelvic Pain. Eds. Vleeming , Mooney , Stoeckart. Elsevier, Edinburgh
Author
Kinesiology is defined as the use of muscle testing to identify imbalances in the body's structural energy. Kinesiologists undertake years of training to be able to help their clients maintain and regain physical fitness. Headed by the FKQ, kinesiologists write about rehabilitation, prevention and performance.
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