2 weeks postpartum workout

[mari27]

Hello Ladies,
I am now 2 weeks postpartum and had a very easy delivery I had no tears or a episiotomy.I did however have a tubaligation done,anyway I saw my doc. yesterday for the tubal checkup and decided to ask about exercise and he said I can start,he said just to start light and to ease my way back.

I want to know what light is can I walk on my treadmill for 20min. or can I do a low-impact video.
Any advice would be appreciated,
Thank You,
Marisol

 

[Sheila]

[font size="1" color="#FF0000"]LAST EDITED ON Feb-09-02 AT 11:58AM (Est)[/font][p]Hi Marisol,

Congratulations on your easy delivery. I am so happy for you. I would advise that you start on your treadmill. The low impact video may be a little much to begin with for now. Now, for a little education......How is your bleeding ("lochia")?

For those moms out there who haven't delivered here is an exerpt from my "Healthy Moms Perinatal Fitness Instructor Training Manual" regarding "lochia:"

Vaginal Bleeding (“Lochia”)

Most first time moms do not realize how much they will bleed after the birth of their baby. Lochia is actually a combination of fluid and tissue from the placental site. It usually lasts from 2 – 8 weeks and fades from bright red to brown and then to yellow or white. If a client’s bleeding returns to bright red after it has started to fade, she has “done too much.”

Another thing to be aware of when you start back to exercise is how your kegel muscles or pelvic floor is "handling" the exercise. The following is my "hard and fast rule" when I counsel new moms on appropriate exercise. "If you cannot maintain a kegel contraction during any particular mode of exercise you SHOULDN'T be doing the exercise." For instance, if you are doing a particular form of cardio (i.e. step, low impact, walking, etc.) and you cannot maintain a kegel contraction you should not be doing that particular form of exercise. You would be further damaging a muscle that has already been "traumatized" by the birth process itself. I often ask women who proudly tell me that they were "running two weeks postpartum" how their kegels responded to the running and also ask if they "leaked any urine" while they were running. The "honest" ones usually admit that they couldn't maintain a kegel contraction and were "leaking a little urine" during their run. Again, let me reiterate... "Let your pelvic floor be your number one guide when it comes to appropriate postpartum weight bearing exercise. If you cannot maintain a pelvic floor contraction while doing the exercise, it is NOT an appropriate exercise until the kegels have been further rehabbed."

OK, I will get off my soapbox now. Good luck Marisol. Let me hear from you!

Sheila Watkins. MLSci.
Founder and National Program Director
Healthy Moms(R) Fitness Programs
www.healthymomsfitness.com

 

[mari27]

Hi Sheila,
Thank you for responding,I actually am bleeding but very little and only in the afternoon I have not tried working out yet.
In your professional opinion do you think I should just wait to exercise and not be in such a rush or is it really o.k?
I'm anxious to exercise but really do not want to hurt myself in the process.

Also when can I start weight training?

 

[melfitz]

Thanks, Sheila, for your post. I am 5 weeks postpartum & am still bleeding. I had a great delivery, like Marisol, so I figured I could resume exercise sooner. If I could maintain a kegel during an exercise, but am still bleeding, do you think it's OK to do the exercise? I have been walking the past couple of weeks. Yesterday, I did a CTX video and felt great, afterwards. I'm anxious to exercise because I had to stop during my pregnancy (I was high-risk because of a previous premature delivery) and it just makes me feel so darn good!


-Melanie

 

[FitMom]

Hi Marisol,

In my not so professional opinion (not that you asked me ;-) ) I think you should just wait and not push yourself. Enjoy your new baby and don't push yourself too much. Maybe starting out slowly and just going from there. It's only been 2 weeks.

Hope I haven't offended you as that was not my intention.

http://allisalley.freeservers.com/allisig1-2.jpg
Mommy to Zachary, Jillian and Baby Katie due February 24, 2002
12 days to go!​

 

[Sheila]

Hello Marisol,

The bottom line is to listen to your body. Being a new mom is a 24/7 job with not much "feedback" in the beginning. (Oh, how we live for that first smile!!). If a walk leaves you feeling energized, then by all means go for it. But, if you are exhausted and you have to choose between going for that walk and taking a nap, then go for the nap. Just remember, if the bleeding returns to bright red that you have overdone it. Also, if you feel undue pressure on your pelvic floor then you need to back off as well. Also remember that you should be able to hold a pelvic floor contraction (i.e. "hold your kegels up") when doing any weight bearing exercise, and that includes walking

When returning to weight training you should take into account that relaxin stays in your system 6 – 16 weeks postpartum. Your joints will remain somewhat lax until then. You should rebuild your weight training program gradually to maintain safety and avoid injury. I would suggest that you wait at least 4-6 weeks before resuming any type of weight training program. Remember your joints will still be unstable and this means that you should start with light weights. Again, listen to your body and do not push yourself. Enjoy this special time with your little one. Pregnancy and early postpartum is just a "season in your life."

Keep us posted on your progress. Good luck and try to get some rest!

Sheila Watkins
Founder and National Program Director
Healthy Moms Fitness
www.healthymomsfitness.com

 

[Sheila]

Hi Melanie,

Congratulations to you and your family. Sounds like you are doing great. If your exercise makes you feel good, then by all means continue. I am glad that you could "hold up your kegels" while doing your workout. As long as the bleeding does not return to bright red, you are okay. Remember, you many bleed for 2-3 more weeks but it should be fading in color.

Keep us posted.

Sheila Watkins
Founder and National Program Director
Healthy Moms Fitness
www.healthymomsfitness.com

 

[mari27]

I'm not offended in any way I always appreciate the advice given in this forum.
Please continue to give your input.
By the way Getting close I bet you can't wait