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Expert Q&A
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| By Sandra Grenier Prenatal Fitness Instructor | ||
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I plan to walk to get my exercise after having my baby. How many days after birth can I start exercise? Is it different with an episiotomy?
Episiotomy or not, Kegels and pelvic tilts should be resumed soon after delivery. If you have an episiotomy do not go in a chlorinated pool until you have the doc's ok. It's ok to start walking about 5-7 days after delivery or later if you don't feel quite ready. Start with a 5-10 minute walk and build up gradually.
The immense transformation your body undergoes during pregnancy reverses gradually. Although you may be anxious to regain your pre-pregnancy figure, it generally takes six weeks for the hips, pelvis and connecting muscles to realign. It may take longer to shed extra pounds. Gentle exercises can hasten the restorative process and help you to stand taller, flatten your abdominal muscles, prevent long-term posture problems and prepare you to return to your favorite sports. It is important that your back, pelvic tilt and the connecting muscles return to their proper alignment before resuming regular exercise. Chronic pain can result from premature sessions of running, stepping or weight lifting with misaligned posture and loose joints and ligaments.
Goals
Check with your health care provider before starting this plan. After an uncomplicated delivery, you may begin the day after delivery. The goals of the restoration plan include:
- Kegels (pelvic floor exercises) to heal the pelvic floor and tone stretched muscles;
- Stretch the shortened low-back muscles and pectoral (chest) muscles to improve posture;
- Tone slack abdominal muscles to help support the lower back;
- Realign pelvis and leg muscles to avoid injury;
- Improve your mood by taking good care of your body and self-image.