Pre-Natal & Post-Natal Exercise
The number one essential is to ask your Doctor what is recommended for you. Most mothers-to-be can exercise and reap all those health benefits, but in some cases exercise is NOT suitable. And obviously, some activities like Scuba diving, climbing above 6,000 feet, and sports that can cause impact or falls are not in the cards.
However, the good thing about pre natal exercise is that we can keep up as vigorous an exercise program as we’re already doing. That means it’s better if we are pre-pregnancy fit! But, even if you have been a couch potato a mild exercise program is just fine. Walking 20 to 30 minutes a day along with stretching is most beneficial. While exercising you will get stronger, which will come in very handy during your delivery.
Post-natal exercise is super essential! I’ve found the “Fat Danger Zone” seems to be after the baby is born. I’ve had so many clients come to me a year after the birth of their child because they’ve put on twenty extra pounds. Starting your exercise program sooner rather than later is a real plus.
You can work your modified abdominal exercises and pelvic tilts as soon as you are able, starting a more formalized program about six weeks after the birth of your baby. Again, it’s most important to get your recommendations from your Doctor.
I love working with new mothers – I get to meet babies, who become toddlers, and then young children, and they’ve all started out their lives seeing their mothers exercise. I believe it’s a great way for your children to think of exercise as an ordinary, everyday, natural way of living!
Helen Clark is ACE Certified for over 10 years.