National Health statistics tell us that at least 40% of Americans don’t get enough exercise. What about new mothers?
Resuming exercise as soon as appropriate after birth can benefit new moms. Exercise can help a woman recover from birth more quickly and make her more resilient in learning new parenting skills and dealing with night-time feedings. Exercise can help mothers return to a healthy weight in a timely manner. It may even play a role in helping defeat the “baby blues.”
The type of and frequency of exercise recommended for new mothers varies with their pregnancy exercise baseline as well as the type of delivery they experienced. The American College of Obstetricians and Gynecologists recommend gradual resumption of exercise as tolerated. If your doctor doesn’t talk with you about exercise, ask what she or he recommends based on your birth and medical history.
If you had significant lower back pain in late pregnancy, had a cesarean section, or are experiencing problems with pelvic floor muscles, talk with your doctor about physical therapy.
Will exercise interfere with breastfeeding? While some women have expressed concern that their baby may not get enough nutrients from breastfeeding if they exercise, a new study published this month in Pediatrics (2012;130(1):108-14) indicates that a woman’s moderate exercise does not hinder baby’s weight gain.
Make sure to drink enough water, especially when you exercise outdoors. In addition to the water you need to keep yourself healthy, your breast milk includes more water for baby hot days. Your body makes this change automatically. No need to supplement baby with bottles of water!
Look for nutrient dense food and include enough calories for you and baby. Don’t try to lose pregnancy weight too quickly. Severe calorie restrictions can interfere with your ability to breastfeed successfully. Most women should eat an additional 500 calories per day while exclusively breastfeeding, but check with your doctor. If your pre-pregnancy weight was above or below recommended levels, your doctor may recommend a different calorie intake for you.
Be a role model for your child by including exercise in your routine at least three times per week. Take baby along sometimes. Put baby in a sling and take a walk. Invest in a good jogging stroller. Enroll in a post partum parent/child exercise class. If those options don’t work for you, alternate exercise and child-care times with Dad (he needs exercise too!).
This section contains articles and guidance for healthy eating whether you are working on becoming pregnant, expecting or have a new baby. Articles cover information including what to eat, controlling nausea, breastfeeding and vitamins.