Getting Back in Shape after Delivery

Getting Back in Shape after delivery is every mom expected. But every mom can not follow the rules after delivery. Lets try to do those-

Exercise

Abdominal muscles, often called stomach muscles, are weakened after delivery. Gentle exercises for the stomach, such as pelvic tilting and abdominal tightening, should begin 24 hours after delivery. Do not do full sit-ups. Avoid exercises that require you to raise or lower both legs at the same time. Each day, try to do 10 to 15 minutes of a mild physical activity to help you get back “in shape.” Ask your doctor if you should avoid any activity. Be careful not to do too much too soon. If you notice any pain in your pelvis or changes in the color or amount of vaginal discharge, stop exercising and calling your doctor.

Women’s Fitness Club offers a medically supervised exercise program for women who have recently given birth.

Kegel Exercises After Vaginal and C-Section Delivery

Kegel exercises strengthen your pelvic floor muscles. The pelvic floor muscles are stretched from the weight of your baby during pregnancy and even more for those who deliver vaginally. The pelvic floor muscles support the bladder, uterus and rectum. Kegel exercises are beneficial after birth in regaining the loss of muscle tone around the vagina and urethra.

Strengthening these muscles will help prevent leaking of urine or bowel contents; help the perineum heal; and tighten the vagina, which stretches during childbirth.

• Tightly squeeze the muscles that you use to stop the flow of urine.
• Hold for up to 10 seconds, then release.
• Do this 10 to 20 times in a row at least three times a day.

Studies show that 40 percent of women do Kegel exercises incorrectly.

Get Mom care product to getting shape

Diet and Nutrition

Eat properly to help your body heal. Eating a variety of foods will help you get all of the nutrients your body needs to be healthy and recover after your baby’s birth. To prevent dehydration and promote healing, drink to satisfy your thirst, which should be about 8 to 12 (8-ounce) glasses of water every day.

You may lose up to 20 pounds fairly easily in the postpartum period. More weight loss will be easier with moderate exercise and a smart eating program. If you are breastfeeding, refer to the dietary recommendations in the Nutrition for Breastfeeding section of Woman’s Breastfeeding Guide.

You may also call Woman’s Food and Nutrition Services at 225-924-8451 for more information. As a general recommendation, breastfeeding mothers need extra fluid, calories, protein and calcium. Calcium and protein can be supplied by milk and other dairy products including yogurt, ice cream, cottage cheese and other cheeses. You should avoid tobacco, alcohol and non-essential medications while breastfeeding.

Find Your Balance Between Food and Physical Activity

General recommendations:

• Please be sure to stay within your recommended daily calorie needs.

• Eat a well-balanced diet that includes a variety of whole grains, fruits, vegetables, protein and dairy.

• Drink 8 to 12 (8-ounce) glasses of water every day.

• Avoid oversized portions.

• Reduce your daily salt/sodium intake. This is especially important for African-Americans and anyone with high blood pressure or chronic kidney disease.

• Limit your intake of simple or refined sugars, such as cakes, pies, candies, table sugars and sugary drinks such as sodas, fruit punch, or cocktails. Water is the best choice.

• Choose healthy fats and oils such as Omega-3, monounsaturated and polyunsaturated fats.

• Avoid saturated fats, trans fats and synthetic trans fats. Trans fatty acids can be found in vegetable shortenings and partially hydrogenated oils.

• Engage in 10 to 15 minutes of mild physical activity each day to help get back “in shape”.