Finding Fitness After Baby

Continued...

Ballistic (bouncing) movements and deep flexion or extension of joints should be avoided because of the joint tissue laxity that continues after pregnancy. Jumping, jarring motions and rapid changes of direction should be avoided to prevent possible stretching and dislocation of these lax joints.

The knee, hip, and back are particularly susceptible to injury during and after pregnancy, and if you are predisposed to patellar (kneecap) problems, this may be a time when you could cause serious injury or inflammation.

Avoid hard surfaces such as pavement. Instead, exercise on grass, sand, or a wooden or carpeted surface. Give yourself plenty of time before you return to any competitive activities. You might get carried away in a competitive situation and do more than you should. Also, avoid exercising in heat if you're not feeling good or running a fever.

Regular exercise sessions (at least three times a week) are much more productive than sporadic exercise. Any vigorous exercise should be preceded by at least five to 10 minutes of muscular warm up and followed by a gradual cool down that includes static, not ballistic, stretching. Stretching is an activity that should be done cautiously. Make sure you do not stretch maximally because joint laxity increases your chance of injury.

Hydration is very important during this time of resuming activity. Drink plenty of fluids before, during, and after exercise. If necessary, stop your exercise to drink fluids. Be careful when you rise from the floor or stop exercising. Both should be done slowly to prevent fainting or dizziness.

Your return to running should be slow, gradual, and pain-free. Begin with brisk walking to get a feel for your post-pregnancy balance. Your breasts may be full and tender, and it is important to adequately support them. If you are breast-feeding, you'll probably be more comfortable exercising after feeding the baby.

How hard should you exercise?

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Table of Contents

Foreword: Billie Jean King

Comments by Barb Harris
Editor in Chief,
Shape Magazine

General Health
Nutrition
Exercise
Common Medical Problems
Dental Health
Emergency!
Infectious Disease
Sexual Health
Emotional Well-Being
Eating Disorders
Alcohol & Other Drugs
Environmental Health
Prevention