Finding Fitness After Baby

Returning to form.

Q: I am a 26-year-old female about to give brth to my first child. Before I became pregnant, I was fairly active in running, swimming, and cycling.

Throughout my pregnancy I've tried to stay somewhat active. Midway through, my running changed to walking, but I'm still swimming and doing some weight training.

How soon after giving birth can I resume my running? I've been told that jumping back in too quickly can result in permanent hip damage due to the elasticity of ligaments from labor. I want to be careful, but I'm ready to get back in shape.

T.T.
Oxford, MS

A: As you have empirically discovered, pregnancy has a major impact on a woman's body. During pregnancy, estrogens and a substance called relaxin are released, which have the effect of relaxing ligaments, softening cartilage, and widening the pelvic joints due to an increase in synovial fluid, the "oil" that lubricates the joint.

This relaxation and softening of the joints makes giving birth easier, but combined with a conglomeration of other physiological effects, it can predispose a woman to injury if a prudent and well-advised exercise program is not strictly adhered to both during and after pregnancy. Any pregnant woman should consult with her physician regarding her exercise program.

The body slowly returns to normal during the approximate six-week-long postpartum period. However, light exercise may be resumed as soon as 24 hours after a normal birth with some bent-knee sit-ups to begin restoration of abdominal muscle tone.

Swimming and stationary bicycling are ideal postpartum exercises because they are non-weight-bearing aerobic exercises that can restore your cardiovascular conditioning without stressing the joints. However, read this article - Post Partum Prescription - before jumping in the pool or riding a bike, especially if you have had an episiotomy.

What kind of activities should be avoided?

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