Keep pace moderate after delivery
Wednesday, April 20, 2005
Engaging in mild to moderate exercise during pregnancy is safe and beneficial. This we know. Benefits to the mom include less weight gain, improved mood, less fatigue during the day, reduced low back pain and possibly an easier labor. After delivery, however, and despite all the known benefits, a whole host of challenges present themselves that often limit a mother’s likelihood of sticking with it. Available time, infant’s nap and feeding schedule, mother’s recovery health and well-being, and availability of support help all represent potential barriers along the way. Let me first provide the essential start-up information. Once the post-delivery recovery period that your doctor recommends has passed, the next two months or so should focus on three types of fitness: aerobic or cardiorespiratory training, joint flexibility and strengthening of the core muscles. Plan to ramp up your exercise habits over a six to eight week period of time.
To quantify this, start with 20-30 minutes three times per week and first add more time per session then add more days. Do this until you are doing the activity of your choice for about 40 or more minutes, four or five days per week. Keep the pace moderate. After a training session, try to spend five to 10 minutes engaged in flexibility exercises for the hips, legs, lower back and shoulders. Finally, at least twice per week focus on strengthening your core abdominal muscles. Consider using an exercise ball as one way to add a more variety and challenge to your routine. Steven Keteyian, Ph.D., is program director of preventive cardiology at the Henry Ford Heart & Vascular Institute in Detroit. Write him in care of Health & Fitness, The Detroit News, 615 W. Lafayette Blvd., Detroit, MI 48226.
source:detnews.com