Q: What is the best way to start exercising after the birth of a child? What do you think of stroller fitness classes?
– Lori Goldman, Denver
A: A woman’s body never goes through more physical upheaval than during and after pregnancy. Time must be allowed for post-delivery healing, regardless of whether the birth was cesarean or vaginal. Every woman’s delivery is different, so your medical professional should be able to advise you on when it is safe for you to start exercising. Above all, pay attention to your body’s signals: bleeding, fever and pain of any kind should not be ignored.
Once your doctor has cleared you to exercise, it is important to avoid panic mode about your shape. Your body has just been through nine months of physical and hormonal change and is still in this state for at least four months after delivery.
It has been found that the women who start doing gentle exercises for the muscles most stressed by pregnancy (particularly those of the abdominals, pelvic floor, and back) heal faster and regain energy and strength more quickly than women who are sedentary.
While cardiovascular and strength training may have to wait a while, the exercises for the abdominal and pelvic-floor muscles can be performed within 24 hours of giving birth.
Gently contract the abdominal muscles (with knees bent, visualize pulling your naval toward your spine). After you are allowed to stand and walk, add pelvic tilts (tilt the lower pelvis forward as you pull the abdominal muscles toward the spine). Kegel exercises for the pelvic floor muscles can be performed virtually anywhere.
Gentle walking for no longer than 15 to 25 minutes, with your baby in the stroller, is the next phase for a return to fitness. Remember that muscles and joints are still elastic, so start slowly. Use your walk to do isometric flexion for the muscles of the back and shoulders. Remember: Pain or discomfort could mean you are pushing too hard.
There are a number of pre- and post-natal exercise program franchises that operate nationwide:
Stroller Strides (strollerstrides.com), 866-FIT-4MOM; Moxie Moms (moxie-moms.com), 888-MXI-MOMS; Strollerfit (strollerfit.com), 866-BABY-FIT; and a local Denver contact is Hot Mamas Exercise Studio, 1835 Blake St., 303-296-2609 (hotmamasdenver.com).
Linda Buch, ACE-certified exercise specialist, will respond to fitness questions only in her weekly column. Send questions to: Body Language, The Denver Post, 1560 Broadway, Denver 80202 or LJBalance@aol.com.
