Benefits of exercising during and after baby

Okay so I will admit it was hard to keep up exercising during pregnancy because of my hypermesis (excessive morning sickness) throughout my pregnancy. I was lucky and only gained the recommended 25-35 lbs during pregnancy but worried about how I was going to lose it all. In the weeks following childbirth I constantly thought about how long it would take for me to get my body back to at least how it was before I was pregnant. Knowing the benefits of exercise helped me start my journey as soon as I got the go ahead from the doctor at my 6 week follow up. Yes you should just rest for those 6 weeks (8 weeks for c-sections) and there is plenty of time to get your exercise on! It is important to get the clearance from your doctor in case other issues arise postpartum. Well at 9 weeks postpartum I am 11 lbs under my pre-pregnancy weight so I'm doing something right! You should remember that it took 9 months to put the weight on so give yourself at least 9 months to take it off.

There are many benefits to exercising but even more for those who are pregnant or have just had their bundle of joy. ACOG, The American Congress of Obstetricians and Gynecologists, state that mild to moderate exercise* can lead to easier labor and a reduction of postpartum depression. Just 30 minutes a day of exercise can have a very positive impact on your new mom mind and body.

*Keep in mind that mild to moderate exercise does not include risky or dangerous activities such a skiing, skydiving, scuba diving, and contact sports. These activities should be avoided and can lead to fetal harm or death.

Here is a list of benefits you can expect:

• Helps prepare body for an easier labor
• Increased muscle tone and strength
• Increased stamina for childbirth and keeping up with toddlers!
• Proportioned weight gain during pregnancy
• Eases morning sickness (if you can stand to exercise in the first place)
• Reduces incidence of baby blues or postpartum depression
• Become a positive healthy role model for your children
• Reduces backaches
• Reduces incidence of swelling
• Improved posture
• Quicker recovery postpartum

Discontinue exercise if:

• You experience dizziness, lightheadedness, cramping, chest pain, contractions, reduced fetal movement if pregnant, vaginal bleeding, or overheating.
• If your heart rate is over 85% of your target heart rate (calculate this by taking 220-age= your max heart rate and multiply by .85 and this will be your target heart rate).
• If you get tired or fatigued.

There are situations where exercising is not recommended and all women should speak with their care provider before starting an exercise program.

ACOG contra indicators for exercise are:

• Restrictive lung disease such a COPD
• Heart disease
• Incompetent cervix/cerclage
• At risk for premature labor
• Placenta previa after 26 weeks of gestation
• Premature labor during the current pregnancy
• Ruptured membranes
• Preeclampsia/pregnancy-induced hypertension
• Advised against exercise by care provider

HAPPY EXERCISING!
Drink lots of water and stay tuned for more information on exercising with your baby!

Sources: www.ACOG.org