EDITOR'S NOTE: This is the first of a two-part series on fitness and nutrition for new mothers. The first column is about exercise and activity. The second focuses on nutrition and weight loss.
Can you really get back your old body, or even a better one? If so, how long should it take?
You can still have a great body post-pregnancy. "It's not too much to expect to get your body back. I know many women even after multiple children who gain better bodies than they've ever had. You do want to give your body some time to do this. Don't expect miracles. It took you 40 weeks to stretch that body out, so you need to give it time to bounce back," says Lisa Druxman, M.A., the creator of Stroller Strides and author of Lean Mommy (Center Street, 2007). "It isn't going to happen overnight, and it takes discipline and time (both of which are in short supply for most new moms!). So, expect to see results in an average of three to 12 months," says Jennifer Wider, M.D., author of The New Mom's Survival Guide (Bantam, 2008). However, a recent review from Cochrane Library suggests that women who return to their pre-pregnancy weight by about six months have a lower risk of being overweight 10 years later.
What are the benefits of postnatal exercise?
"Exercising after having a baby can speed a woman's recovery time after delivery. In addition, a recent article in the journal Birth reveals that exercise can lessen the severity of depression in new moms. Other studies have also suggested that exercising can lower a woman's chances of postpartum depression. Postnatal exercise can also increase a woman's energy, which can be quite beneficial when she is exhausted by all the changes in her life," says Wider.
How long should I wait after giving birth before working out?
Most physicians recommend waiting six weeks to resume a traditional exercise program. But that doesn't mean that you have to wait to begin any exercise, Druxman says. She suggests the following:
Begin pelvic floor rehab immediately: Kegels.
Weeks 0-2: Focus on gentle activity; begin pelvic tilts and small abdominal crunches.
Weeks 2-4: Short walks, 5-15 minutes.
Weeks 4-6: Maintain routine, don't rush progression.
She also suggests a few limitations: Avoid strenuous exercise. Stop if the exercise causes pain, dizziness or an increase in bleeding. Avoid wide squats and big lateral movements.
What about if I've had a C-section --- when can I start exercising?
C-sections are major surgeries, and the body needs time to heal. But, "Due to the advances in surgical procedures, many women who have undergone C-sections are ready to resume intermittent walking or other gentle forms of exercise by two weeks post-partum," Druxman says. "At six weeks, many experts recommend isometric exercises, a form of resistance training that involves contracting muscles without moving the joints," Wider adds.
What are Kegel exercises?
"Kegel exercises are one of the most important things a woman can do after giving birth. These are designed to strengthen the pelvic floor muscles, which have often been overstretched during delivery. To do them: Squeeze the muscles that you would use to stop the flow of urine. Hold for three to five seconds and then let go. Repeat 10-15 times at least three times per day," Wider says.
Are there any other "get your body" back exercises?
The Bridge: "Lie down on your back and articulate your spine slowly off the ground, starting at the base (your tailbone). Do this until your hips are completely off the floor. Then you slowly lower the pelvis back to the ground.
Great for re-teaching the muscles of the lower back and abdomen to fire correctly," according to Erin O'Brien, creator of the exercise DVDs Prenatal Fitness Fix and Postnatal Rescue. Keep your arms on the floor, legs together, feet on the ground and don't use your arms to help.
What's one of the best exercises women can do to get back in shape?
Walking. And even better, walking with a stroller. A study by the American Council on Exercise showed that using a stroller burned approximately 18-20 percent more energy at 3 mph and 3.5 mph than walking without a stroller (on average 6.2 calories per minute and7.4 calories per minute respectively).
What should I look for when purchasing a stroller for fitness?
Make sure it has a leash to avoid its escaping, hand brakes to control pace, a padded safety harness for the baby, inflatable tires (at least 16-inch wheels), three wheels (not four), and a light frame. Expect to pay $300 or more.
Are there any good arm exercises for building up strength to tote the baby around?
"A 'rowing' motion is probably the best postpartum upper-body exercise out there. It strengthens the rhomboids, lats and rear delts, which helps with posture and alleviates upper-back pain. It will also tone up the biceps," O'Brien says. If you don't have access to a rowing machine, get some exercise bands or tubes. "They can be used for virtually any body part. Loop the tube through a stable object such as a staircase or fence. Sit and do rows for upper-back and arm strength. Stand on the tube to do bicep curls," Druxman says.
How do I deal with a baby and working out, too?
"A new mom should schedule her workouts like she does her kid's doctor's appointments," O'Brien says. You can also buy or rent fitness DVDs, take long walks, do yoga while your baby sleeps. It's about setting priorities.
Should a new mom walk with the baby in a sling or BabyBjorn?
"It should not pose much risk to a new mom's back, but she shouldn't overdo it," Wider says. However, beware of your posture, Druxman adds. She suggests that if you are using a sling you should regularly contract your shoulder blades, bringing them together as if you were squeezing a pencil. Also, keep your shoulders down and back, your neck long and relaxed.
The opinions expressed are solely those of the writer. Charles Stuart Platkin is a nutrition and public health advocate, founder of DietDetective.com, the health and fitness network and author of "The Diet Detective's Calorie Bargain Bible" (Simon & Schuster, 2007). Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.
