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Mothers of New Babies and Toddlers
Physical Activity
Physical Activity Guide (adapted for new moms)
*Note: a healthy woman with a low risk, normal term pregnancy and an uncomplicated childbirth can utilize these general principles .
In this section, you will learn how to determine if you are ready to increase your level of physical activity, the different components of a physically active lifestyle, and how to incorporate those components into your daily life.
Once you get moving with daily physical activities you will have:
- more energy
- less stress
- improved sleep
- fewer aches and pains
- toned muscles
- a positive self image, and
- a healthier heart!
Regular physical activity is fun and healthy. More and more people are starting to become more active in their every day life. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming more physically active. Are You ready to be Physically Active?
The Physical Activity guide outlines the three main components of physical activity and encourages new mothers to choose a variety of activities from these three groups for a total of 60 minutes of physical activities each day:
- Endurance activities
- Flexibility activities
- Muscular strength activities
Components of physical activity and improvement strategies
Fitness Component |
Definition | How to improve
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Aerobic Capacity
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Physical activities that raise your heart rate and breathing for an extended period of time are called “aerobics,” “aerobic exercises,” “endurance activities” or “endurance exercises.” They improve the health of your heart, lungs and circulatory system. These are the types of activities that will improve your stamina and endurance to help you cope with the stresses of motherhood and return to your pre-pregnancy weight. |
Challenge your heart and lungs with endurance activities such as walking, cycling or swimming. These large muscle group activities are the most effective for maintaining the capacity of your heart and lungs. |
Flexibility
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Physical activities that involve gentle reaching and stretching keep your body limber and your joints mobile. They increase the range of motion at a joint or joints. These are called “flexibility” exercises. These activities are especially important in the first few weeks after giving birth to help relieve stress and muscle tension and to begin toning those muscles that were stretched during pregnancy and delivery. |
Flexibility activities such as stretching (daily) or yoga will maintain your joint range of motion, keep your joints supple and mobile and reduce injury. |
Muscle Strength
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Physical activities that build muscle have a variety of names, including “strength training,” “resistance training,” “weight training” and “weight lifting.” They make you strong enough to do the things you want to do in your daily life. These activities are great for weight loss and toning your muscles that were stretched during pregnancy and delivery. These activities help you tend to all the physical tasks you do caring for your new baby. |
Physical activities involving lifting and carrying (such as housework and gardening) or strength training programs using free weights, machines, bands or your own body weight will increase your strength and thus help protect your joints |
Post partum moms can follow the physical activity guidelines for pregnancy developed by the Canadian Society of Exercise Physiology
For more information on Canada's Physical Activity Guides call toll-free 1-888
334-9769 or visit www.healthcanada.ca/paguide.