Post-pregnancy and exercising

Post-pregnancy and exercising

Congratulations mommy! You got through your pregnancy – and delivery.
Giving birth puts a tremendous strain on the body. It could be compared to running a marathon, although in some cases a marathon would be way easier to overcome.
Now it’s time for recovery.

Pregnancy made some slow changes to your body in order for it to be able to deliver, and it will take a while before your body will be back to its prior self.

Every woman is different, and while some recover very quickly others take a little bit longer to recover their strength. Either way, you should always be mindful and listen to your body.


A shift in balance

During pregnancy, your body’s balance point gradually shifted because of your growing belly and weight gain in that general area. Now, much of that weight has come off during birth, so the balance point has shifted again in a number of hours, but your muscles haven’t adjusted to the shift in such a “short” amount of time. Therefore it is very important that you pay attention to your body’s signals and be mindful when you are, for example, lifting your baby.It is not recommended that you lift anything heavier than your baby in a carrier for the first few weeks.

It is not recommended that you lift anything heavier than your baby in a carrier for the first few weeks.


Consider posture

Think about holding your baby for equal amounts of time on each side and try to hold your baby in different positions. Holding your baby in the same position every time will put a strain on certain muscles, giving you bad posture, and can eventually lead to back problems along with other ailments.


Hormones affect your body

In preparation for birth, your body releases hormones for the ligaments to become looser, so the baby’s passage through your pelvis becomes easier. These hormones weren’t only released to the ligaments in your pelvic area, but to your whole body. Which means that for some time post-pregnancy your ligaments will remain loose. Therefore, please take that into account when working out.

Avoid any fast or jiggly movements or any extreme stretches or postures.


Numbness in limbs

If you have any unusual pain or numbness in your body, please let your doctor or health practitioner know.

The reason for numbness could be due to muscle strain, causing them to block the flow of your nerves and blood veins. In that case, get your health practitioner to refer you to a physical therapist or see a chiropractor or other therapeutic practitioner.


Cesarean birth

If you’ve had a cesarean or some complications, or if you don’t feel ready, please ask your doctor or health practitioner before starting an exercise regimen.

There are extra precautions you need to be aware of when it comes to post-pregnancy workouts for women who’ve delivered by cesarean.

My workout recommendations are for women who have given birth vaginally.


Be mindful

Always listen to your body. We are all different.
f the exercise hurts, you’re not ready, so take it down a nudge. Don’t worry, you’ll get there in time.


Post-pregnancy workout series

I will be posting more about exercising throughout the first year, post-pregnancy, in my Post-Pregnancy Workout Series. So keep your eyes out for updates!

In my Post-Pregnancy Workout Series, I have recommended an increase in the intensity of the workout every few weeks. Please note, that these are mere suggestions, based on general advice. If it doesn’t feel right – don’t do it!

Also, your workout doesn’t have to be done all at once, you can divide it, so you get 10 minutes of exercise a few times a day if that fits you better.


Hang in there mommy, you are capable of so much more than you know! Have a wonderful year!


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A health and nutrition nerd and a mother. I'm an internationally certified fitness instructor. Currently, I'm studying BA in Nutrition and Health and working as a yoga class and a strength training class instructor.
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