       |
|
Mothers of New Babies and Toddlers
Physical Activity
Guidelines
Specify Your Goals for Your Physical Activity
Decide what it is specifically you wish to achieve. Goals should include measurable objectives: "I will have an hour to myself every day to be physically active; I will walk 25 minutes every day over the next 3 weeks".
The Strategy
Set both long-term and short-term goals. Short-term goals are like the rungs of a ladder, and a long-term goal would be reaching the top of the ladder. Here is an example: "I will be able to walk for 20 minutes continuously by end of two weeks, and 40 minutes by the end of the month."
Try Teamwork
Let the father or other family member take care of the baby while you participate in a form of physical activity - time away from the baby (and house) can help you from feeling overwhelmed. That overwhelmed feeling is often the tell tale sign of the first step to post partum depression. SO team up for success and avoid post partum depression!
Think Support!
Breastfeeding women should wear two bras while participating in physical activities. This will help to stabilize the breasts. The bras should feel tight enough so that there is a definite feeling of support but not so tight that the breasts are uncomfortable or painful. Some women wear a bathing suit or dance-type leotard on top of their bra, others use 2 bras with an ace bandage criss-crossed over the chests and shoulders. Support your tummy muscles as well with either dance type tights or special reinforced underwear (also known as an overgirth).
Be Safe
If you are going to be physically active with your baby in the first 6 weeks make sure that you are using the appropriate carriers (front pack or baby carriage) and that your child is placed properly and securely with proper head and neck support.
Support and Protect Your Back at all Times!
The increased weight of your enlarged breasts may cause your shoulders to slump forwards and may also increase the arch of your lower back. Strengthen those tummy muscles; do pelvic tilts daily to keep your back in good alignment; Keep your knees bent when standing to work as "shock absorbers", AND practice ergonomics in the kitchen or at work - when standing or sitting put one foot approximately 4 inches off the floor - on a kitchen step or a pile of phone books under your desk- this will save lots of stress and strain on your lower back.
Use the Mothers in Motion Healthy Habits Log to track your progress with breastfeeding, physical activity and nutrition
KNOW WHEN TO STOP THE PHYSICAL ACTIVITY
Keep your physical activity intensity "LIGHT" until vaginal bleeding has stopped.
If any physical activity causes any pain - STOP THE PHYSICAL ACTIVITY. Discontinue any physical activity and be aware of continuing pain in your chest, back, abdomen, pelvis, or joints. Let your caregiver or physician know if you are experiencing menstrual like cramps, shortness of breath, bleeding, or faintness.
If you are experiencing heavy bleeding - STOP THE PHYSICAL ACTIVITY.
Talk to your caregiver or physician and wait until they give you the "okay" to resume your physical activity program.
If you develop a breast infection or abscess - STOP THE PHYSICAL ACTIVITY. Talk to your caregiver or physician for proper treatment. Motion can spread the infection so immobilize the breast until the abscess has drained or the infection has cleared up.
USE YOUR COMMON SENSE AT ALL TIMES!!
Note: The overall goal of physical activity, exercise and sport after giving birth is to improve your physical status while mentoring your children to an active, vibrant, healthy lifestyle. Your individual goals and strategies for physical activity, exercise and sport will depend upon your level of physical activity before becoming pregnant and how active you were throughout your pregnancy.
Click here to find out more about your goals and physical activity.