learn to walk before you run€¦ · like it will take forever, you will find the greatest success...
TRANSCRIPT
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After 9-months of pregnancy and a number of restrictions to your physical activity, it’s common for
women to want to jump right back into their old workout routines. However, right now is a crucial
moment to properly heal since your body just experienced stress and a significant change with the birth
of your child. As you work hard to get to the physique you want, it’s important to adapt to a plan that
will help, not hurt, you. Taking things slowly and beginning at a low-intensity will lay the groundwork
for when your body recovers and is capable of more intense activity later down the road. Remember
that slow and steady wins the race, and while getting your body back in shape after pregnancy can feel
like it will take forever, you will find the greatest success by being patient and avoiding the setbacks that
come with too much, too soon.
What you’ll learn in this module:
2.1 Before you start
2.2 Pace yourself
2.3 Exercises to avoid
2.4 Caring for a C section tummy
2.1 Before you start
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After giving birth it’s normal to feel a sense of anxiety about many things, and for some women getting
back into shape is one of them. Other women, however, often put their own needs aside in order to
attend to their newborn, leaving exercise as a low priority luxury that they’ll get to when they have
enough time. As discouraging as it feels, it’s important for women to know that there will never be a
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time where you “feel” like you have the time for it. Unless you have an excellent support system willing
to take care of the little one often enough so you can devote some time to yourself, you probably won’t
feel motivated to get moving when a nap seems like a better alternative.
Most women realistically know that getting back to their pre-baby body is going to take some hard work,
but again, motivation is a key factor at play during this time in a women’s life. In order to kick-start your
motivation and determination, take a look at the benefits of post-pregnancy exercise.
relieves stress
boosts energy
improves overall mood
restores muscular strength, particularly important for the abdomen
promotes healthy weight loss
allows mother much needed time to herself when performed alone
allows mother and child bonding time when performed with the baby
can help reduce risk of post-partum depression and aid in its recovery
When to start your exercise regimen
Starting your routine depends on when you feel your body is ready to be pushed. For women
who give vaginal birth, most doctors recommend roughly 6-weeks before any strenuous
actions should be performed. However, each woman’s recovery time will differ, so when you
feel that you are easily able to get around and are comfortable, whether at 3-weeks or 8-
weeks, you know your own body best. Women who give birth via C-section or any
complications during birth should consult their physician before regular exercise begins.
Just because your comfort level is where it needs to be, doesn’t mean beginning an exercise
program is going to be easy. Motivation and time are the key factors that keep women from
working out after having a baby, so prior to starting your workout, come up with a realistic
plan of when and where you can get your fitness time in. Having a plan and scheduling
workouts will keep you from coming up with excuses and from slipping out of routine. For
instance, you might find that asking someone in your family to babysit a couple of mornings a
week gives you time to get to the gym, maybe plan that during the newborn’s afternoon nap
you strength train in your living room while watching TV, or every weekday afternoon you
take a nice stroll around the neighborhood with baby in tow. Whatever it is, planning it out
into your schedule will keep you accountable and eventually become a habit that will aid in
losing the baby weight and getting back to a figure that you feel comfortable with.
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Another setback that many women face when planning to workout post-pregnancy is the myth
that exercise can affect breast milk production. In no way does exercise limit the amount of milk
you can produce, and studies have shown that it does not affect the baby in any negative ways.
In fact, your baby is affected in a positive way from working out, because you have more energy
to take care of him or her. Even though breast milk production isn’t a concern, when women
perform high intensity activity, it can produce lactic acid in your milk, which could make the
taste of your milk sour to the baby. The result would be that the baby doesn’t feed as well due to
the unappetizing taste. To avoid this, stick to low intensity exercise during your breast-feeding
months, or make sure you pump or feed right before working out. Pumping the milk prior allows
for your baby to feed after your workout without the negative drawbacks.
What you need to know before beginning your plan
Become knowledgeable about low and moderate intensity exercises within the first 5-6 months post-
pregnancy so that you are well equipped with plenty of physical options prior to starting. Preparing
your home with light dumbbell weights and a yoga mat can be the little push you need to actually get
something done, even when life seems too busy and hectic. Here are the other key points that will make
beginning physical activity motivating and healthy while promoting results.
Include a minimum 5 minutes pre and post workout to stretch your muscles
Begin at low-intensity, working up to moderate, and eventually high-activity after 5-6 months time
Drink plenty of water during and after your workout
If you feel pain or fatigue of any kind, take a break or stop your workout for the time being
Wear a very supportive sports bra, and if you’re nursing stock up on nursing pads in case leaking occurs
Any time you begin a workout routine, it is crucial that you don’t just jump in headfirst. If you have any
lingering questions or concerns prior to beginning your plan, discuss it with your health care
professionals. Your first priority right now is your newborn baby, but along with that comes your own
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physical and emotional well-being so you can take care of your baby now and in the future to the best of
your ability. Before you start your workout, be prepared with a schedule and plan, knowledge about the
exercises your body can take on at this time, and the understanding that only you know what feels right
for your body. Therefore, allow yourself to take the time you need to heal and when the time is right, you
can start a plan that is both realistic and challenges your body.
2.2 Pace yourself
Women often have a tendency to take on a lot of responsibility on to fulfill the many roles in their
lives. From being a professional, to a wife, to a friend, and now to a mother, you may have many
shoes to fill all at once. It’s easy, especially after giving birth, for women to think they are capable of
all these things and more at one time. That’s why many women are eager to continue to push
themselves to the limits in the form of exercise not long after childbirth. The number one thing you
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can do for yourself and for your baby at this time is to pace yourself when working out and working
toward your goals. Far too often women who push the limits too quickly end up exacerbating tears,
prolonging pain, and becoming fatigued and even bedridden in ways they could have easily avoided.
In setting up your goals and a schedule for yourself within the first few months post-partum, taking
things at a slow and steady pace, and gradually working up in intensity over time will allow you to
reach optimum results that will benefit your body and ability to care for your newborn.
Be realistic
Setting achievable and realistic goals for your body is the first step in pacing yourself. Remember,
that it took months’ worth of carrying a child as well as the strain of birth, whether vaginal or C-
section, to affect the changes in your body at this time. Many times new mothers are aware that they
will have to lose “baby weight,” however, what often comes as a surprise is that in addition to excess
weight, their body compositions have changed due to pregnancy. This isn’t a bad thing, and it’s
completely normal, it just takes extra work, more patience, and a realistic mindset to move yourself
in the right direction. 9-months worth of hormonal and physical changes will not be remedied
overnight or with a “quick fix.”
Another reality for new mothers is that every woman’s body doesn’t adapt to exercise at the same
rate. A relatively fit woman who worked out throughout her pregnancy and who had a birth without
complications will likely be prepared to start moderate exercise after a few weeks’ time. However, if
you’ve experienced any pregnancy or birth complications or were not previously in good shape, you
will have to wait a little bit longer and start at a lower intensity and slower pace of working out.
Signs you should exercise at a gradual pace:
Had an assisted birth
Had a caesarian section
Experienced other complications during birth
Are experiencing leaking of urination
Are experiencing back, abdominal, or pelvic pain
Are producing vaginal blood or recovering from vaginal tears
Weren’t in optimal physical health or weren’t very active prior to or during your pregnancy
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Where to begin
Taking things slowly means that you begin incorporating exercises into your routine when your body
feels ready. You shouldn’t be going for a 3-mile run, nor should you be bench-pressing heavy weights at
the gym. Instead, you’ll start with stationary floor, seated, or standing exercises that begin to strengthen
internal muscles, but don’t require much movement. A good place to start would be with pelvic
exercises. Pelvic exercises will strengthen lower abdominal muscles and reduce the risk of leaking urine
when you later begin sit-ups and other core exercises. The pelvic muscles should be your first step to lay
the ground work for more moderate exercise later on, allowing yourself to adapt to your internal core
muscles being worked, but not using any extraneous energy or difficult movements that will put your
body in distress.
In addition to pelvic strengthening, your next move should be to get into the habit of walking. Begin with
a 5-10 minute walk around the neighborhood with the baby in a stroller, and if you feel good, over time,
increase your distance, time, and even pace. When walking, be sure to allow yourself recovery time and
rest at home. A walk sounds like it wouldn’t take much out of you; however, when you begin walking
after pregnancy your body will absolutely need some time to adapt to the movements.
Within the first 1-2 months, these are the two exercises you should be focusing on. After your first post-
natal checkup with your doctor, as long as you received the go-ahead from your physician, you can begin
upping the ante and expanding your exercise routine into something that will produce long-term results.
Remember, you grew a life inside of you and went through the most physically challenging thing a
woman can ever experience. Every day post-pregnancy woman is working out toward getting their “old”
body back. Some, unfortunately, push themselves with too much too soon, resulting in disappointments,
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loss of motivation, and longer time to recover. Listen to your body and your doctor, and adapt to the
more stationary exercises first. There is plenty of time to pump up the volume in the future.
2.3 Exercises to avoid
After giving birth your body will enter the phase of healing. How you take care of yourself at this time
will determine how well your muscles perform in the future and whether or not you will lose the excess
weight you gained from pregnancy easily or not. In addition to weight, the exercises you do can either
promote healthy weight loss or they can cause negative, long-term effects on your body. Be sure to
understand which exercises can cause harm so that you can avoid them at the very beginning of your
recovery and know when it’s safe to incorporate them back into your routine.
Sit-ups and crunches
No matter who you talk to or ask about exercise post-baby, women are going to focus on wanting to
flatten those abdominal muscles that have weakened and expanded over the course of the last 9-months.
Online there are endless amounts of advertisements and articles about how to get those abdominal
muscles back into shape. However, what women most need to know is that performing sit-ups and
crunches too early after giving birth can have extreme adverse effects on those internal muscles.
Working out those inner abdominal muscles can bring on Diastasis Recti, otherwise known as
“abdominal muscle separation.” When the abdominal muscles tear, they leave other parts of your body
vulnerable; for instance, your uterus, bowels, and some other organs can be compromised by not having
the proper abdominal support to function normally. Other concerns of Diastasis Recti is that it will cause
constipation, back pain, and extreme and rare cases can lead to a hernia since the tissues surrounding
the organs have torn from excessive movement and exasperation.
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Running
As previously stated, post-pregnancy, women should walk before they run, and this is true for multiple
reasons. Most doctors recommend beginning to run again anywhere between 6-weeks to a 1-year. To
many women anxious to get their bodies in shape, the prospect of a year sounds outrageous. However,
each woman has individual needs she will discuss with her doctor and different symptoms that either
speed recovery of joints, ligaments, and muscles, or symptoms that inhibit them from moving forward
with intense movements. It’s no secret that running is the best exercise for cardiovascular health, as well
as one of the best ways to feel better physically, emotionally, and mentally. However, post-pregnancy, a
top priority is minimizing stress to the pelvic and abdominal region. Without low-impact, core
stabilizing exercises to lay the ground work, running could become painful, produce urinal leaking, lead
to bleeding, or reopen stitches. In addition, after giving birth to your child, your joints and ligaments are
likely loose and less able to support you when working at full-impact. Your feet hitting the ground
repeatedly could result in torn ligaments, sprained or broken bones, and just overall pain and fatigue.
Start your workout routine with walking, and gradually work up to jogging and running when your
doctor suggest your ready or when your body is telling you that picking up the pace is the right thing to
do.
Other high intensity aerobics
Similar to running, any high intensity workouts that will make you break a significant sweat can
cause more harm than good after you’ve had a baby. It’s easy to think that really working the body
with high impact, intense moves will help shed the weight you’re looking to lose; however,
performing extreme movements might cause bodily harm, broken bones, aches and pains, and even
more dangerous internal tears in your muscles and organs that could take long-term care to heal or
even make you a candidate for surgery. High intensity interval training is the current “buzz” word
used by gyms and trainers to enforce weight loss. After being cleared by your doctor after your six or
eight week checkup, you might be able to begin incorporating some of these exercises into your
workouts. In the meantime, stay clear of the following cardio activities and focus on slow, low-impact
movements that will build muscles that can help you sustain these moves in the future.
Jumping jacks
Mountain climbers
Burpees
Jumping lunges
Jump rope
Box jumps
Elliptical trainer
Cycling or spinning
Tabata
Kickboxing
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Dance fitness
Sports
You might feel inclined to get outdoors and breathe the fresh air, which is great for women to de-stress.
However, it’s important that you don’t partake in any sports right away, no matter how big of an athlete
you normally are. Whether its swimming, soccer, volleyball, tennis or even sports with less movement
like golf, you need to be cautious so that you don’t bring on any injuries. Take advantage of the first 6-
weeks post-natal to rest and rejuvenate your muscles in a slow and steady way prior to joining in on a
game.
Excessive strength training
Every woman should invest in a pair of light dumbbells for at home workouts after giving birth.
However, if your normal fitness repertoire consists of heavy strength training, now is the time to take
a nice long break and turn the volume down. Stick to light hand weights that are 10lbs. or less when
beginning, and slowly work your way back up to your normal lifting volume. Avoid any weighted leg
exercises, squats, or lunges until you’ve reached your first post-natal visit with your physician to
discuss how well your body is healed. Don’t opt for large weights like barbells that would force you to
bend over and put a lot of pressure on your back or hips. Instead, in a seated position begin with
working your arms, keeping the lower body and core stabilized and just doing simple bicep, triceps
and chest moves that won’t irritate the rest of your body or your back.
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2.4 Caring for a C section tummy
The period of time following the birth of a baby is the most stressful time for families, particularly new
mothers. For women who are recovering from a caesarian surgical delivery, this stress can be even more
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severe since the recovery time is longer and the ability to do physical activity of any kind is restricted.
Not only does this refer to exercise, but this refers to bending down to pick up the baby, going to the
grocery store which includes walking and lifting things, and performing house work. Rest and relaxation
are the key ingredients to care for your C-section tummy; however, understanding what to expect after
your delivery and how you can promote healing will significantly reduce the stress associated with the
post-partum phase.
What you can expect
Many symptoms can result after a caesarian birth, so the best way to prepare yourself is to know what to
expect. Here are some of the more common features that women experience in the first 6-weeks
following C-section births.
Dizziness and shortness of breath during quick movements
Pain that might require medication (be sure to discuss this with your health care provider if you plan to
breastfeed, since anything you put into your body will affect the baby as well)
Your uterus will need to shrink back to its pre-pregnancy size. This is called the “involution” process and
will result in significant bleeding within the first 6-weeks. Because of this, you will need to use
menstrual pads to soak up the blood (don’t use tampons as you don’t want to further disturb the uterus
or vaginal walls).
What to avoid
In order to make the most of your recovery time after your C-section, you need to beware of
activities that will irritate your abdominal muscles and uterus. Keep the following activities at bay for
the first 6 to 8 weeks of your recovery.
Lifting and bending, which can affect regular household chores as well as have an affect on your ability
to lift your newborn child
Sexual intercourse
Using tampons
Baths, pools, or hot tubs
Climbing stairs excessively (at times you won’t be able to avoid this depending on the construction of
your home)
Avoid exercise or strenuous activity until 6 to 8 weeks or your doctor gives you the go-ahead
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What you can do
It can feel discouraging since doctors, family, and friends will constantly be telling you to rest and not
to do things. However, while you’re resting and healing, you can still find plenty of ways to promote
care after your caesarian. Here are some of the best things you can do for yourself to care for your
tummy at this time.
Drink plenty of fluids in order to keep hydrated, restore your energy, and avoid constipation
Eat plenty of fiber that will promote healthy bowel movements
Keep changing tables and feeding supplies nearby to avoid getting up often
Care for your incision by cleaning with soapy water in the shower (but not rubbing or scrubbing)
If your tummy folds over the incision area, keep a dry pad there to protect it from accumulating sweat
and moisture
Understand that you will have scars, but that after 6 to 8 weeks you can use scar reducing ointments
that will lighten and reduce the visibility of your incision
Don’t be afraid to ask for help from your friends, family, and neighbors so that your responsibilities can
be lessened
Utilize the opportunity for extra sleep, because as a new mother there are few times that you will be able
to selfishly take advantage of others around wanting to help, and no other time than post-partum
caesarian recovery that you will need rest more
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After having a caesarian section, women are most often concerned with the physical aspects of their
surgery. However, it is the emotional recovery that often needs the most attention paid to it and is the
most surprising to new mothers. You’ve brought a beautiful newborn baby into the world, and at times
you may struggle with feelings of inadequacy since you’ll have to rely on others so often within the first
several weeks. There should never be shame in asking help from your loved ones during this difficult
time, and seeking help should bring relief rather than stress. When you are with the baby, it’s a good
idea to take extra time to sit with him or her to bond. This will put your mind at ease that the little extra
things you aren’t able to do throughout the day won’t be affecting your relationship and bond with your
baby. Women often have pride in having vaginal births, but C-sections are very common and make the
birthing process no less significant or heroic. Take pride in the healthy birth of your child and try to
expel any negative feelings associated with the surgery so that you can focus on the health of you and
your baby.