top
BODi - Best Tested Workout App
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter

12 Tips For Exercise After Pregnancy

By Tara Smith - Strollertime.com

1. Consult your healthcare provider before beginning any exercise program. In general it is safe to resume regular exercise once you receive clearance from your healthcare provider after giving birth, normally at 6 weeks for a vaginal delivery and 8 weeks for a cesarean-section delivery.

2. It is never selfish to do something for yourself. You will find it easier to meet the challenges of motherhood when you are fit and healthy. When you are happy, the whole family benefits.

3. Start slowly and build gradually, especially if you did not exercise during all or part of your pregnancy. You are less likely to continue with a fitness program if you overdo it in the beginning.

4. Drink plenty of water, at least 8 ounces a day -- more if you are exercising -- and even more if you are nursing. Water is critical to keeping you hydrated during this important time, when your body is still in recovery mode from the hard work of developing (and if you are nursing, sustaining) a baby.

5. Continue to take prenatal vitamins if you are nursing, and if you aren't, a good vitamin/mineral supplement is advised.

6. After you have a baby you may want to start with a very low-impact form of exercise, for lots of reasons. Your body is returning to its pre-pregnancy shape and size, and therefore is in a state of transition: Your ligaments are still loose from the pregnancy hormones, you may experience incontinence until you rebuild the strength in your pelvic floor muscles, and your breasts may be enlarged and sore if you are nursing.

7. Walking is an excellent form of exercise, and one you can do with your baby in a stroller (at any age). As with other forms of exercise, start slowly and build gradually. An added benefit of any outdoor exercise is that being outside gives you a new perspective on things and aids in stress release.

8. It is not important what type of exercise you participate in. The key is to find something you enjoy and will stick with. Consistency is the important factor. Your options are endless: You can hike, bike, do aerobics, yoga, pilates, swim, or walk.

9. This is not a time for rigid dieting and rapid weight loss. Choose a well-balanced, nutritious eating lifestyle. It may take many months -- as many as nine -- to lose the weight you gained during pregnancy and to tone up. Your body may never completely return to its pre-pregnancy shape. Some women's bodies simply change permanently with pregnancy. Try not to think of this change as negative; consider what you have gained in exchange.

10. If you are nursing, you will need approximately 500 additional calories per day to support lactation. Take it easy and be sure to get plenty of rest.

11. An ideal fitness program includes cardiovascular training, toning/muscle strengthening, and flexibility or stretching, three to four times per week for about one hour.

12. Don't be too hard on yourself. Motherhood is challenging; you may not be able to exercise as often, or get into shape as quickly as you would like. Do what you can, and enjoy this precious time with your little bundle of joy!


Tara Smith, B.S. in Exercise Science, M.B.A., is certified by the American College of Sports Medicine and has 12 years' experience. Tara is an IDEA Master Personal Fitness Trainer, and fitness is her passion. She has specialized training in biomechanics, balance training, body alignment, and pre- and post-natal exercise design. She is instructs and co-produced "Strollertime: A Complete Workout With Baby in Tow" CD/DVD set. For information, and other articles written by Smith, please visit www.strollertime.com.

back to top

Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home