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Physical Activity Guide

Mothers of New Babies and Toddlers

Physical Activity

Find Your Physical Activity Level

Are you a Healthy inactive woman?


If physical activity is NEW for you, or if you have not been able to stay with a physical activity program or maintain an active lifestyle in the past, meet with a fitness professional. This person can help you find the motivation to begin and stay with a FUN and safe physical activity program.

 

Are you a Healthy active woman?

If you are a healthy active woman with physical activities as part of your lifestyle, you can return to your active lifestyle using the common sense guidelines we provide to new mothers. Good examples are women that walk, jog, swim, in-line skate, cycle, or cross-country ski regularly (a few times a week).

 

Are you a Recreational athlete?


If you are active every day of the week and maintained some of your individual or team sports  while you were pregnant, you can also return to your active lifestyle using the common sense guidelines we provide to new mothers. You may benefit from meeting with a fitness professional to help guide you through your first 6 months of training. The main rule is to avoid overtraining. A professional can help you monitor your progress in a safe and careful way. This is essential!

 

Are you a Competitive athlete?


If you are a competitive athlete trying to get back to the training schedule you once had, you should have a maximal aerobic capacity (oxygen consumption) test as soon as you feel ready to begin more intensive training. There are two reasons for this:

  • to establish the heart rate zones for your different types of aerobic and anaerobic training, and

  • to be sure that your aerobic capacity, anaerobic threshold, and your performance are improving.

You should probably repeat this test every 3 months during your first year after giving birth.

 

Finding a qualified fitness professional

If you decide to seek advice about starting a personal physical activity program, look for a fitness professional who has a degree in one of the health sciences such as exercise science or human kinetics.

 

Many hospitals, fitness clubs, community health centers, colleges, and universities hold special exercise classes for people with risk factors for heart disease. The fitness professionals working in these places are likely to be both well screened and well qualified to teach you. Try calling them to find fitness professionals in your area.