Exercise and Pregnancy: Postpartum

Recently, I started doing Facebook live sessions. This was my goal for June and so far I have completed two on the topic of Exercise and Pregnancy. First, Prenatal and Exercise and secondly, Postpartum and exercise. The recordings are on the MAXFIT 360 by Kaylin Facebook page so you can go watch them if you would like. The goal with these live discussions is to get quality information out to those that need it. I believe that general fact based information should be readily available to all. As a part of my commitment to helping others evaluate their choices for a fit, healthy and well life I want to give talks and provide blogs and other tools with useful information. The information I am sharing primarily comes from 3 sources, the American College of Obstetricians and Gynecologist, Athletics and Fitness Association of America and the Canadian Board of Obstetricians. This post is specific to some of the information I shared on Postpartum and exercise. I believe I will try to coordinate some of the blog topics as follow-up to the Facebook discussions.

I will post on the prenatal discussion in the next couple weeks. In the meantime feel free to watch that video on the Facebook page.

 Intro to this week’s topic.

You already know that exercise during pregnancy is great for your health — but getting active soon after you give birth is just as important. Regularly breaking a sweat boosts your energy levels, helps you to sleep better, relieves stress and even potentially staves off postpartum depression (PPD).

Benefits of postpartum exercise:

1)    It helps strengthen and tone abdominal muscles

2)    Can boost energy

3)    It may help prevent postpartum depression

4)    Promotes Better sleep

5)    Relieves Stress

6)    Can help with weigh management and the loss of extra weight that may have been gained during pregnancy

When to start exercise after pregnancy:

Since the early 1980s, ACOG began encouraging women to exercise, pointing out that being sedentary in pregnancy and beyond can pose risks like blood clots and cardiovascular disease. 

-       Experts say that all women can restart Kegel exercises and walk within the first 24 hours of giving birth if you are feeling up to it – 30 minutes daily – even if you had a C-section or complicated vaginal birth

-       Ask your doctor if you have the green light to re-start your exercises

-       When to return to exercise can depend on what the birth experience was and if you are experience red-flags.

-       If you had vaginal birth with tearing it can take 2-3 weeks for extensive tears to heal. Ask you doctor if you can do upper body workouts and walking

-       If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born.

-       Typically, it is safe to begin exercising a few days after giving birth- or a soon as you feel ready.

-       If you had a cesarean birth or other complications, ask your health care professional for guidance on when it is safe to begin exercising again. However, walking is generally acceptable and will boost circulation, lowering your risk of developing blood clots and help with gas. Typically for strength training or more intense cardio you will need to wait at least 6 weeks. Remember that a c- section is a major surgery and your body needs to recover. Get your doctors approval!

Signs you should hold off on exercise:

If you experience any of the symptoms, I am about to mention stick to walking for now and check in with your practitioner.

These are red-flags:

1)    Abdominal pain

2)    Vaginal pain

3)    Bleeding (lochia) – should clear up with a couple weeks postpartum. Will make workouts more comfortable since you wont need a bulky pad.

4)    Other fluid leakage such as urine or feces

5)    Heaviness in your pelvic region or organs coming out of the vagina which could be a sign of pelvic organ prolapse

 Recommendations for exercise:

-       150 minutes of moderate intensity aerobic activity every week. Spread across at least 3 days a week.

-       Get the heart rate up and break into a light sweat.

-       Talk Test/ Rate of perceived exertion

-       If you are newly getting into exercise you can break this up into 10 min portions several times a day and consider starting with walking.

-       Strength training exercise at least 2 times per week making sure to work all the major muscle groups. (body weight, free weights)

-       Yoga and Pilates have also been shown to have benefits.

-       Stretching

-       Kegel exercises for the pelvic floor muscles and include moves like pelvic tilts, lateral pelvic tilts etc.

-       If you exercised vigorously before pregnancy and through pregnancy you can work up to vigorous intensity.

-       Stop if you feel pain

NOTE- some women will have diastasis recti a common condition of the separation of the abdominals that can happen during pregnancy and after child birth. This gap typically heals on its own. Check with your doctor prior to exercise

How to prepare for workouts:

1)    Wear clothes that will help you stay cool

2)    If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breast

3)    Wear a bra that fits well and gives plenty of support

4)    Have a water bottle on hand

Don’t push to hard to soon

1)    IF you have pain stop exercising immediately. Pain is typically a sign that something is wrong and could get worse. Call your doctor or consider talking to a physical therapist

2)    Stop if you feel lightheaded or dizzy.

3)    If your milk production drops off, you might be pushing too hard too quickly

Exercise and postpartum depression or anxiety

The postpartum period is all about rebalancing potent pregnancy hormones with a new human being to care for and very little sleep.

For up to 20% of women, that can result in postpartum depression (PPD). PPD is never your fault, and there many complex causes of it, but there is evidence that suggests exercise can help lower postpartum anxiety and depression symptoms in most women.

1.     Exercise not only supports your muscles and joints, but it does so much for your biochemistry

2.     It provides a lovely stress outlet for people and is a natural way to help get your system back into balance.

3.     It gets you out with other friends with babies and builds a community to support you.