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Mothers of New Babies and Toddlers
Physical Activity
Build Endurance
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Walking is one of the best forms of endurance activity for new mothers and their babies. You may find it difficult (while breastfeeding and caring for your baby) to find the time to be active, have time for yourself and enjoy the company of other adults. Walking with your baby in a stroller or an approved carrier pack allows you to accomplish all these things at once - you get time for your physical activity, time for yourself, and time with your friends who may accompany you! Photo from Active Living During Pregnancy, Physical activity guidelines for mother and baby. 1999. Used with permission by the Canadian Society for Exercise Physiology |
FITT principal of progression
| Exercise Guidelines for Post Partum Endurance Activities the First Six Weeks (adapted from PARmed-X for PREGNANCY, Prescription for Aerobic Activity) |
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F |
I |
T |
T |
FREQUENCY |
INTENSITY |
TIME |
TYPE |
If it is difficult to find the time to be active. Try physical activities that you can do with your baby, such as walking. Most new mothers can do low level physical activities such as walking daily. If you are itching to get back into shape and want to begin an exercise program in addition to your active lifestyle, begin with endurance activities 3 times a week and progress to 4 - 5 times per week over the next six weeks |
Listen to your body. If you feel comfortable doing what you're doing, you're on target If you have had an episiotomy make sure you can walk or sit comfortably before you exercise more vigorously. Do low to moderate INTENSITY only during the first 6 weeks after giving birth. Your body needs time to recover from the trauma of childbirth. Use the Borg Scaleor the Talk Test to monitor the intensity of your efforts! |
Attempt 15 minutes at a time, even if it means reducing the intensity to a light/weak effort Rest intervals may be helpful in the first few weeks |
Do continuous large muscle group exercises such as walking. Activities that require sitting such as cycling, rowing or those in water may not be appropriate because of tissue healing taking place in the pelvic region. If you have had a caesarian section you will need to wait for your stitches to heal before you do much physical activity that uses your abdominal muscles to a great extent (e.g. rowing, skiing). You may have to wait for 10 weeks or more for your abdominal wall to heal - start slowly and if it hurts you are NOT ready! |
Monitor your progress with a Healthy Habits Log:
If your fitness or weight loss goals are not being met you may need to adjust the frequency, duration and intensity of effort. |
If taking an exercise class:
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The Talk Test
If you can carry on a conversation during your activity, you're in the appropriate effort zone. If you're working so hard that you can't carry on a conversation other than gasping out a few words at a time…you're going at too high an intensity this early on after giving birth, so reduce your intensity!
The BORG Scale of Perceived Exertion
This scale uses a number system to rate your perceived effort or intensity of the physical activity you are doing. Ask yourself how hard you are working. For the first six weeks after giving birth your strongest physical activity efforts should be NO HIGHER than a BORG 11-14 (moderate to strong intensity of perceived effort).
Intensity of Perceived Effort |
Rating |
What is my breathing like? |
No effort at all |
6 |
Rest |
Very, very light effort |
7 |
No change from rest |
Very light effort |
8 |
No change from rest |
Somewhat light effort |
9, 10 |
Slight increase in breathing rate |
Fairly light effort |
11, 12 |
Greater increase in breathing rate, can sing a song! |
Somewhat hard effort |
13, 14 |
Greater increase in breathing rate, can sing a song! |
Hard effort |
15, 16 |
Starting to get out of breath, can talk but cannot sing a song |
Very hard effort |
17, 18, 19 |
More out of breath, can say only a few words at a time |
Very, very hard effort |
20 |
Completely out of breath |
Click here for more information on flexibility.
Click here for more information on strength.