Getting Fit After Baby

If you are like most women, you significantly question your body after going through childbirth.

The weight that you gained during your pregnancy was supposed to come off with the birth of the baby, right?

To make matters worse, the skinny jeans that you were expecting to wear home from the hospital will now need to be replaced by the maternity jeans that you wore to the hospital.

Although you may be anxious to get active and lose that extra weight, you should gradually ease into a fitness routine, rather than pushing yourself too hard, too fast, according to Sherry Locke, American College of Sports Medicine certified personal trainer and owner of Locke’s Personal Fitness.

“The risks far outweigh the benefits from pushing yourself too hard, so see how you recover after your first workout. If everything feels pretty good a day or two after your first day of exercise, it should be okay to take it up a notch the next time," she said.

Before you get going, however, and whether or not you were physically active before or during your pregnancy, you should first check with your physician and ask if you are ready for exercise, Locke advised. If you are, you may have an easier time getting back into a program than someone who has never exercised.

“After getting your physician’s approval to begin exercising, walking is usually the safest way to start,” Locke explained. “I suggest walking for 20 to 30 minutes the first time out, and from there, work up to an hour most days of the week. If you are a jogger or runner, I suggest
starting with walking/jogging intervals and gradually increasing the time you spend jogging and decreasing the time spent walking.”

Most, if not all, women would like to jump right back into shape as quickly as possible. But that might not always be possible.

“Everyone is different, so the results will vary on how quickly it is possible to get back into shape,” Locke noted. “Some women are blessed and snap back into shape in just a few months. Others take much longer. The quickest and safest way to lose the weight is to eat the right foods—think whole grains, fruits and lean proteins—REGULARLY and exercise REGULARLY. However, if you are sporadic with eating healthy and do not exercise most days of the week, it could take a much longer time.”

There is no problem with exercising during pregnancy, if you want to have an easier time getting back to a routine after childbirth, Locke
noted.

“In most cases, not only is it safe to exercise during pregnancy, but it is recommended. There are exceptions, of course, so you will need to get your physician’s approval first," she said.

There also are a host of benefits to exercising while pregnant. According to the American College of Obstetricians and Gynecologists (ACOG), exercise during pregnancy helps reduce backaches, constipation, bloating and swelling. It also may help prevent to treat gestational diabetes, increases energy levels, improves moods and posture, promotes muscle tone, strength and endurance and helps promote better sleep.

Any woman who participates in an exercise program during pregnancy should be alert for warning signs that she may be doing too much. According to ACOG, these signs include vaginal bleeding, dizziness or feeling faint, increased shortness of breath, chest pain, headache, muscle weakness, calf pain or swelling, uterine contractions, decreased fetal movement, and fluid leaking from the vagina.

“Exercising most days of the week and eating healthy is key for anyone who not only wants to lose weight, but wants to feel better about themselves and about their health,” Locke said.

For more information about exercise and weight loss, call Sherry Locke at 412-835-5411 or visit her website at www.lockespersonalfitness.com.