Healthy Living

Physical Activity

Physical activity will help you regain muscle tone, lose weight, and have more energy. After a vaginal birth, most physical activities can be started again as soon as you are comfortable. Start slowly, then gradually build up the length of physical activity. If you have heavier and brighter bleeding after an activity, you need to slow down. After a caesarean birth, physical activities can be started when you are comfortable and have discussed your activity plans with a physiotherapist or health care provider.

You can begin Kegel exercises a day after a vaginal birth. Let pain be your guide. These exercises will help strengthen and tone the area around your vagina, and will help you control peeing. Make Kegel exercises a regular part of your daily routine for the rest of your life.

Physical activity can be a time for you, your partner, and your baby to spend together. Choose an activity that is comfortable for all of you, and make it one that easily fits into your daily schedule. If you feel pain while exercising, stop and rest.

Separation of the Abdominal Muscles

Before starting an exercise program after birth, check to see if you have a separation in your abdominal muscles by doing this test:

Lie on your back with your knees bent and feet flat on the floor.
Lift your head and shoulders off the floor, keeping your chin tucked in.
Place your hand flat along the middle of your stomach, fingers pointed towards toes. You may feel a gap between the bands of stomach muscles. Note if there is any bulging in the middle of the abdominal muscles.
If you have any bulging or gaping in the middle of your abdomen, talk with your health care provider.

Activities to Try

Walking – gradually increase the pace and distance. Use a good stroller or soft carrier so you can take your baby with you.
If you jog or walk quickly, wear a supportive bra and good walking or running shoes. Until your baby is at least one year old, do not jog with your baby in the stroller. Never jog with your baby at any age in a child carrier.
Swimming – you can begin swimming after vaginal bleeding and discharge have stopped.
Postnatal fitness classes – your community may have classes designed for new mothers.
Yoga – start slowly or join a class that is designed for new mothers.

Physical Activity and Breastfeeding

Physical activity does not affect the amount or quality of your breast milk and will not affect the growth of your baby if you are breastfeeding. Rarely in some women, intense physical activity will cause an increase in lactic acid in breast milk and the baby may not like the taste. If your baby does not feed well after you have done intense physical activity: