Lose weight after pregnancy
You just went through hours, maybe days of labor–the last thing on your mind is exercise. Losing the baby weight is a priority for some women though.
Others prefer to wait a month or two.
When you want to start is up to you. How you feel, as well as what your doctor recommends is the deciding factor. The later being the most important.
Let’s say you are ready to start back up. You’ve got questions. That’s normal.
- How much do I work out?
- Is this going to effect the breast milk?
- Do I need to drink more water?
Doctor’s recommend that you keep to two and a half hours a week of moderate-intensity aerobic activity. A good 30 minute workout 3-5 days a week is probably going to be a good start for you.
Go for a brisk 30-minute walk with your baby in the stroller. You both will get fresh air, and you can get your heart rate up enough to get a good workout in.
A question that one may not think about is whether this is going to effect the breast milk your baby is getting. The answer is both yes and no. The first 30 minutes after a high-intensity workout can cause lactic acid to accumulate in breast milk and produce a sour taste. Your baby won’t want anything to do with it.
Suggestions would be to do a moderate to light intensity workout, as opposed to high-intensity, and also to rid of the milk produced 30 minutes after your high-intensity workout. As far as the nutritional and composition of the breast milk, this should be unchanged.
Keep hydrated. Your body is going through so many changes, and still recovering from giving birth. Pay attention to the signs of dehydration. Please, please, please, make sure to drink plenty of water. If you are dehydrated, you aren’t doing your baby any favors, especially if you are breast feeding.
Always pay attention to your body’s signals, and any signs it is sending you. Your body has a way of telling you when to stop an activity, and oddly enough what it needs. You just have to stop and listen to what it is telling you.
Nobody knows your body as well as yourself, keep in good health because now you have a baby that is depending on you.
Becca Boyer, CPT
Photo: Guillermo Ossa