Post Pregnancy Walking to Get Your Body Back In ShapeLife after the birth of your baby can be extremely busy! Finding time to exercise seems impossible but getting your body back into shape is important for you and your child. Exercising will give you more energy and when you exercise with your new baby, it gives you more time to bond. One of the easiest ways to resume your fitness program post pregnancy is by walking. The beauty of walking is that you don’t need any special equipment – it can be done on a treadmill, outside on a sidewalk or even in the mall. Many new moms believe that you should wait 6 weeks after delivery before you begin exercising again. But this is not true in all cases. If you had a non-traumatic vaginal delivery, then your doctor will probably give you the OK to perform many forms of low level exercise, such as Kegels, stretching, pelvic tilts, leg lifts, and walking within 3 weeks of giving birth. If you had a Cesarean or a traumatic vaginal delivery, then you may have to wait 3-6 weeks before beginning a walking program. Be sure to ask your doctor before beginning any of these exercises.
Tips for maximising your walking routineBefore you begin a walking program, be sure you are warmed up, well-hydrated, wearing supportive shoes and using good posture. This will allow your body the most optimal environment to exercise and tone.
- Warm up with a series of small backward arm circles, marching in place, circling your ankles around, raising up on your toes and do 5-10 pelvic floor contractions.
- Choose your walk path carefully. You do not want to start out on challenging terrain like hills. Find a flat course, get on a treadmill, or go to the mall.
- Start out with a slow pace, 2.7 mph – 3.5 mph, swinging your arms loosely. Ligament laxity is still present early after delivery, so be sure not to lock your knees.
- Remember to keep a good posture!
Please note: The information provided on this website is not intended to and do not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.