Your Questions Answered
How can I get back into shape after having a baby?
Many women are concerned about “getting their body back” after giving birth and regaining a sense of control of their bodies. Initially for the first two weeks it is important to rest, cuddle your newborn, and have someone take care of you! You simply do not want to be exercising the first two to three weeks after giving birth. If you have a cesarean birth, take an additional week or two before initiating your walking program. The reason to wait a few weeks prior to exercising is that bleeding increases with activity level. (Call your midwife or physician if while you are walking you have bright red bleeding, soaking through a pad an hour, nausea or vomiting, extreme breathlessness, difficulty walking or extreme pain or discomfort, pain, pressure or tightness in the throat, center of chest, or arm.)
But after getting clearance from your midwife or physician, think about gradually resuming exercise. Walking can be therapeutic, mentally and physically. Walking will burn calories, improve muscle tone, help your metabolism, and give you a boost of endorphins. A sample walking program follows this article; you can tailor this program to what feels right as your body is healing.
If you want to get back in shape, make a commitment to yourself. You need to believe this is essential to feeling well again. Some women feel best getting out on their own and they have their partner take care of the baby for a short time. There is an added benefit of having your partner care for your baby, the more they do this on their ow n, the more they gain confidence in their ability to do one on one care for your newborn. Other women may not have built-in support and then a baby carrier is a wonderful tool. As the baby gets older, walking with a stroller can burn more calories. It’s a good idea to get your feet measured and buy comfortable walking shoes (your foot might very well have become larger after pregnancy, this is normal) and a very supportive bra. If you are breastfeeding, try to feed your baby on each side before walking. The baby will need additional layers, since he or she will not be exercising. Take water with you and be careful to remain hydrated before and after walking.
A sample schedule
| Week | Days/week | MPH | Minutes | Miles | Goals |
|---|---|---|---|---|---|
| 1 | 3-5 | 2.0 | 10 mins | 0.4 | Begin walking 3-5 days a week. Walk for ten minutes. Get used to light exercise and begin to regain a sense of control. Speed, time, and distance are not important. |
| 2 | 3-5 | 2.0 | 15 mins | 0.5 | Establish a regular walking time. Keep a steady pace. |
| 3 | 4-5 | 3.0 | 20 mins | 1.0 | Try a 30 minute mile and increased frequency. If you are feeling sore or your joints are hurting, try taking a day off. Try adjusting the length of your stride or reducing speed if you feel pelvic, joint, or breast pain. Try to keep your head up, shoulders down, and bottom tucked in. The length of your stride should feel natural. |
| 4 | 5 | 3.5 | 30 mins | 1.7 | Increased speed and distance help boost your metabolism. |
| 5 | 5 | 4.0 | 30 mins | 2.0 | Pass the “talk test.” You should be breathing hard but still be able to carry on a conversation. |
| 6 | 5 | 4.0 | 30 mins | 2.0 | Now you may be up to a fifteen minute mile. Try pumping your arms to get your heart rate up. You are continuing to improve your fitness level by keeping up with your schedule and just getting out! |
In an effort to feel good about your body, you can supplement your walking routine with slow stretching for the major muscle groups, perhaps pilates, yoga, and of course, kegel exercises. The kegel exercises are rhythmic contractions of the muscles around the vagina which help the vagina to improve its tone.
This walking routine can easily be modified to fit what works for you. You can vary the time, speed, and distance or frequency of your walks. Try to be consistent with getting out. Explore local indoor walking options. Marshwood High School in South Berwick, Maine has an indoor walking program through Eliot Community services and the mall can be a good place to walk. In addition, Portsmouth Regional Hospital has recently published a list of great walks in the Seacoast! See us for details.
Remember, your weight loss will be gradual, but the benefits of walking will stay with you. Often women hold on to some of their “baby” weight. It is different for everyone. Have patience and acceptance of your body as it changes. You were able to grow a baby and that is a miracle!
Excerpts from The Walking Magazine March April 1995