Sport after childbirth
Giving birth is exhausting for the body, so give it a break. What you need to look out for if you want to do sport again after giving birth.
Katharina Quack Lötscher, doctor and PEBS project manager, explains how you can get back into sport after giving birth, which sports are particularly suitable and when you can start jogging again.
How soon after the birth can you start exercising or resume normal training?
Remember the first six weeks after birth are often called “confinement”. This doesn’t mean you actually have to be confined to your bed, but you should go easy on yourself. During this period light strolls in the open air are perfectly adequate. Shortly after the birth, it’s important to carefully reactivate your pelvic floor muscles, and avoid putting too much strain on them. At buggyfit.ch, training for women who had a normal birth starts after around six to eight weeks. After a caesarean we recommend waiting eight weeks.
What’s the quickest way of getting rid of the excess pounds after childbirth?
Certain fat reserves are stored specifically for the breastfeeding period. There is no reason to return to normal weight as quickly as possible with hasty training and intensive diets. Breaking down fat can be a problem, especially when you’re breastfeeding, as the fat is also where toxins are stored. If it gets broken down very quickly these toxins can be released and get into the child’s milk. You’re on track if you lose around 500 grams a week. That shouldn’t be a problem with regular exercise and the right diet.
At what point can you go jogging with your baby in a stroller? On what type of surface?
Here, too, you should avoid being too extreme. Walking pace on even ground definitely shouldn’t be a problem for your baby. From the age of three months it can hold its head itself, which leads to the stabilisation of the back muscles. From then on, even uneven floors are less of a problem *Preventive nutrition and exercise advice during pregnancy until one year after birth.
