Being Active

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

After Pregnancy

 

Even though most of your time will be focused on your baby in the first few weeks after delivery, it is also important to take care of yourself. Physical activity can be a great way to boost your spirits and your energy level. It is important to begin to an activity slowly and listen to your body. Most doctors recommend starting to exercise 6 weeks after a vaginal birth and 8 weeks after a c-section. Make sure to check with your doctor before starting to be active after you’ve had your baby.

Tips for Being Active After Pregnancy

  • Set Goals for yourself
  • For example: I will walk around the block this week. Next week I will walk around the block twice or I will walk for 20 minutes 2 times a week this week, and next week I will walk for 25 minutes 3 times a week.
  • Take time for yourself to be active. Get your partner or a family member or friend to watch the baby while you take time out to for some physical activity.
  • Clothes
    • Make sure you have comfortable workout clothes and a supportive exercise bra (especially important for nursing mothers).
  • Be Safe
    • If you’re going to be active with your baby make sure he/she is in a safe carrier with proper neck and head support.
  • Take it Slow
    • Listen to your body and increase your level of activity slowly.
    • Know when to stop physical activity:
      • Stop physical activity if you have any pain.
      • Stop physical activity in the first six weeks after delivery, if you have heavy bleeding or your bleeding increases.
      • Stop physical activity if you have a breast infection.

Ideas for Being Active

It’s important not to put too much strain on your body after your pregnancy. Activities like walking, riding a stationary bike and yoga, can get you moving safely. You can also check your local recreation centre for some activity classes for new moms.

Local recreation centres

Oak Bay Recreation (Oak Bay Recreation Centre and Henderson Recreation Centre:
http://www.recreation.oakbaybc.org/

Saanich Recreation (Commonwealth Place, Cedar Hill Recreation Centre, Gordon Head Recreation Centre, Pearkes Recreation Centre):
http://www.gov.saanich.bc.ca/resident/recreation/recmain.html

Victoria Recreation (Crystal Pool and Fitness Centre):
http://www.bctravel.com/crystalpool/

Panorama Recreation (Panorama Recreation Centre):
http://www.crd.bc.ca/panorama/

 

For more information on being active after pregnancy please check out the following websites:

Mothers in Motion (Canadian Association for the Advancement of Women and Sport and Physical Activity):
http://www.caaws.ca/mothersinmotion/baby/activity_guidelines_e.html

Physical Activity Guidelines for Mothers in Motion (Canadian Association for the Advancement of Women and Sport and Physical Activity):
http://www.caaws.ca/mothersinmotion/baby/physical_guidelines.pdf

Parents Canada.com
http://www.parentscanada.com/developing/baby/articles.aspx?listingid=21

Alberta Centre for Active Living:
http://www.centre4activeliving.ca/publications/wellspring/2002/FallPage1.pdf

 

 

Source:

Mothers in Motion: Mothers of New Babies and Toddlers. Canadian Association for the Advancement of Women and Sport and Physical Activity.
http://www.caaws.ca/mothersinmotion/baby/activity_e.html
Parents Canada.com: Fitness After Pregnancy. http://www.parentscanada.com/developing/baby/articles.aspx?listingid=21
Baby’s Best Chance Sixth Edition (2005). British Columbia Ministry of Health.