The Importance of Postnatal Exercise

1. The Importance of Postnatal Exercise Exercise for Mother and Baby

2. When to Start Postnatal Exercise It varies for everyone and all depends on the type of delivery: • Uncomplicated natural birth – resume exercise as soon as the mother feels comfortable enough to do so • Caesarean section or complicated natural birth – most physicians recommend waiting six weeks or after the postnatal examination

3. Women who should seek Physician Consultation before Starting Postnatal Exercises • Preeclampsia (pregnancy induced high blood pressure) or toxemia of pregnancy • Extensive vaginal and/or rectal repair after delivery • Pregnancy related liver disease • Pregnancy induced kidney failure • Uncontrolled seizure disorder • Heart disease • Pre-existing medical conditions that restrict exercise capacity or ability

4. Benefits for the Mother • Help restore and improve muscle strength • Improves quality and quantity of sleep • Promotes postnatal weight loss (recommended 1kg per week) • Improves cardiovascular fitness • Improves mood, reduces risk of postpartum depression, and relieves stress • Increases metabolism • Improves strength and stamina • Prevent aches and pains • Improved bladder control and less urinary incontinence • Prevents separation and weakness of the abdominal muscles • Prevention of diabetes

5. Benefits for the Baby Not only does baby get physical benefits from exercising with mom: • Developing physical abilities • Coordination • Tactility But also emotional, cognitive, and social benefits: • Building confidence • Self-awareness • Human connection • Bonding • Love

6. Recommended Postnatal Exercises • Kegels • Abdomen bracing exercises • Brisk walking • Swimming/aqua aerobics (natural birth - do not go swimming until you have gone seven consecutive days without any vaginal bleeding or discharge; caesarean section - wait until your postnatal check) • Yoga • Pilates • Low impact aerobic workouts • Light weight training • Bicycling

7. 7 Exercises to do with Baby • Baby Bench Press: Lie on your back and hold your baby securely above your chest with arms straight. Lower elbows, keeping arms close to your sides, and then extend arms straight up. Repeat while smiling and make funny faces with your child, keeping arm muscles engaged. • Cooing Crunch: Lie on your back and hold your baby with arms extended in front of you. Sit halfway up, keeping abs engaged, and come down. Repeat. • Baby Bend: Hold the baby in front of you and sit all the way down, bringing your butt to your heels while keeping arms straight. Stand up again and repeat. • Stroller Stroll: Push the stroller in front of you. Speed up for 30 seconds and slow down. Do the same thing uphill for added resistance.

8. 7 Exercises to do with Baby Continued • Baby Ballet Squats: Hold the stroller in front of you (in locked position) and stand with feet wide apart. Bend from your knees till your hips are knee level, making sure to keep your entire body engaged. • Kiss Push Up: Arrange yourself in the push up position with your baby flat on his back near your head. Raise and lower your body doing traditional push ups, and be sure to smooch your baby on the way down. • Use an Exercise/Swiss Ball: Use an exercise or Swiss ball. Sit on the ball while holding your baby in your lap. Bounce up and down, keeping your abs engaged. Your baby will love the vertical movement and will enjoy being held close, and you’ll love the tighter tummy. You can also do this more gently to help put your baby to sleep. Talk about multitasking!

9. Abs: Mom and Baby Exercise Workout Video http://www.youtube.com/watch?v=OyREZnclQ0o

10. How to have a Successful Postnatal Exercise Regime • Making a realistic and attainable goal • Partaking in exercise regime regularly • Partaking in leisure activities for fun • Having a support system (partner, family, friends, exercise group with other new mothers, etc.)

11. References • Baby Center – retrieved from: http://www.babycentre.co.uk/a749/postnatal-exercises-for-the-first-six--weeks • Baby Zone - retrieved from: http://www.babyzone.com/mom/moms-fitness-and-diet/exercise-with-baby-postpartum-exercises_70274 • Better Health - retrieved from: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Postnatal_exercise • Parenting - retrieved from: http://www.parenting.com/article/how-to-lose-baby-weight • Pivarnik, J. M., Chambliss, H. O., Clapp, J. F., Dugan, S. A., Hatch, M. C., Lovelady, C. A., ... & Williams, M. A. (2006). Impact of physical activity during pregnancy and postpartum on chronic disease risk. Medicine & Science in Sports & Exercise, 38(5), 989-1006. • Research Digest - retrieved from: https://www.presidentschallenge.org/informed/digest/docs/december2009digest.pdf • Scott, S. (2006). Medical Report: Exercise in the Postpartum Period. ACSM's Health & Fitness Journal, 10(4), 40-41.