Hi everyone, in this video we will be covering the timeline to return to exercise, benefits of returning to exercise and some safety considerations!
If you had a healthy pregnancy with no complications, it is common for women to be able to return to regular exercise within a week or so and some return to exercise as early as a few days after. The general consensus with physicians is to wait 6 weeks to be on the safe side.
In this series I will be going over some steps that will incrementally prepare your body physically and psychologically to the demands of the event you are preparing for. The series begins with an analysis of what the task you are preparing for requires and how far you are from those demands in your current state. Once we know what demands will be placed on you and how far you have to go to get into performance shape, we can chart out a course to get you there. We will determine which physical abilities need to be developed and then plan out how to optimize them in the leadup to the event or sport season so that you are able to meet those demands while lowering injury risk.
The following videos will go through these steps in further detail. Let’s get started!
Timelines to Return to Exercise
If you had a cesarean birth, timelines can vary wildly from a couple months to several. It is very important to have medical clearance from a doctor before you return to exercise.
Week 1-3, Basic Aerobic Exercise such as daily walks of around 30 Minutes
Week 4-6, Slow Implementation of Core work along aerobic exercises of around 30 Minutes
Weeks 7+, Gradual Implementation of resistance training with higher intensity Aerobic Work 30-45 Minutes in length, with a gradual return to normal exercise with some exceptions.
As stated above, if given birth via C-section work closely with your doctor and personal trainer to make sure you are progressing at the pace right for you. Reach out to a member of our team to design a training program that fits you and your needs.
Benefits of Post-Partum Exercise
A lot of the benefits of post-Partum exercise are well known, but there are a few that may come as a surprise. One of the largest benefits to post-Partum exercise is the effect proper abdominal training can have on rehabilitating your core. Your core plays a huge roll in stabilization, breathing, and has an active part in almost all exercises.
Exercising after giving birth can also affect Post Partum depression. Studies have shown exercise after pregnancy can positively and significantly impact it. It is also key in promoting better sleep, reducing stress, and of course shedding some of the excess weight potentially added during the pregnancy. Weight loss is an expected and healthy part of life after giving birth.
For safety consideration it is very important to be aware of your body and to listen to its signals. Be very conscious of any vaginal or abdominal pains that may arise and cease exercise; be sure to follow up with your physician. If you are breastfeeding it is important feed or your baby or express your milk to avoid any discomfort. Be sure to hydrate and wear loose fitting clothing as well, this well help to keep you cool during your workout.
I’ll check in with you in the next video.
Andrew Maynard
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Amanda discusses the benefits, to you and your baby, of exercising while pregnant, and important safety precautions to consider.
During pregnancy, your body experiences many changes, some of which will affect how you exercise. In this section, Amanda discusses some of these changes, and how to adjust your workouts to safely account for them.
Amanda explores exercise guidelines for working out during your pregnancy including aerobic exercise, resistance training, mobility work and the Talk Test. She discusses what is safe to participate in and what exercises to avoid.
Concluding part 1 of the workshop, Amanda wraps up the prenatal section by highlighting key takeaway points.
An introduction to postnatal fitness, Andrew reviews what part 2 of the workshop will discuss and how it will provide you with the tools to safely exercise after pregnancy.
Andrew discusses timelines for when it’s safe to return to exercise, and considers the benefits of exercise post-partum.
Your body, after pregnancy, has gone through many changes and needs time before you return to full exercise exertion. Andrew explores exercise guidelines and a simple routine to follow for your post-partum workouts.
Amanda and Andrew conclude the workshop on fitness during and after pregnancy with a few final thoughts and considerations.
Exercise during and after pregnancy has many health benefits for you and your baby. In this workshop, explore the benefits of pre and postnatal fitness, safety considerations and which exercises are best for your changing body.