Post-Natal Fitness Basics

You’ve just given birth and you’re eager to get back into shape and increase your energy levels. Here are a few basics for you to review before you get started.

When Can I Start Exercising?

Generally, it is recommended that women wait about six weeks to start exercising after they have given birth. Take the time to listen to your body, and start when you feel ready. Also, be sure to check with your doctor before you start any exercise program.

Start Kegel Exercises

Kegel exercises strengthen the muscles of the pelivic floor. These muscles are weakened by the birth process and should be exercised immediately after birth. To start your pelvic floor exercises imagine that you need to stop yourself from going to the toilet, pull the muscles up and in. Hold the position for five counts, then release back to the starting position. Begin with ten kegels, 3 times a day and gradually increase from there.

Breastfeeding Moms

If you are breastfeeding, there are a few things you should keep in mind. First, make sure your breasts are well supported when you exercise. Also, try to breastfeed your baby before you exercise. This will help you feel more comfortable during your workouts.

Get Motivated and Stick to a Routine

To make the most of your post-natal fitness program, try to set up a routine that you can stick to. Establishing a schedule will help maintain regular workouts that fit into your everyday lifestyle. Also, try to workout at least three times a week for about 30 minutes. Try some of the following:

• Take your baby out for a stroll around the neighborhood
• Take up swimming, biking or jogging
• Start a strength-training program (check your local health club)
• Hire a personal trainer to motivate you and help you achieve your goals

The bottom line is to get active and make it part of your lifestyle. The best fitness program to beat the bulge and improve your overall health is one that combines aerobic activity and weight-training like the 30-minute workout we offer at CircuitFIT. If you live in midtown Toronto, stop by and check us out at 542 Mount Pleasant Road on the 2nd floor!

About Alex Savva - The Low Carb Grocery's Official Fitness Expert

Alex Savva is a certified Kinesiologist with a degree in Physical and Health Education and is also the fitness expert for urbanmoms.ca. Alex is the founder of CircuitFIT studio and appears regularly on City TV and CP24's Perfect Fit as a fitness expert. You contact Alex at info@circuit-fit.com.