New mothers should slowly resume exercising

Dec 5, 2011, 3:06 GMT

Cologne - New mothers can begin moderate exercise for their abdominal and back muscles four to six weeks after giving birth if their doctor and midwife approve, according to Ingo Froboese, a professor at the Health Centre of the German Sport University in Cologne.

'Mothers shouldn't overdo it shortly after birth, though. Walks can be a good, healthy way to get started,' Froboese said, noting that women should give their body time to recuperate from pregnancy and labour. 'So don't go from naught to sixty right away,' he said. Ten minutes of light stretching exercises for the abdomen and back every other day are enough to start with.

Froboese said the muscles should sting slightly after the exercises, an indication of the right intensity. Pilates and yoga, in particular, are good ways to get weakened pelvic floor muscles back into shape and prevent long-term problems.

'After two or three months, workouts are OK, for example at a fitness club,' Froboese said. 'Deep knee bends or machine exercises, like leg presses, are especially good.'

Froboese also advised new mothers to boost their metabolism with everyday activities. 'Go a lot of places on foot instead of by car, and climb the stairs instead of using the lift,' he said, pointing out that just 20 to 30 minutes of daily postpartum exercise were sufficient to get back into shape.

Moderate endurance training is also possible with a baby in tow. 'Grab the child and pram and take a brisk, 30-minute walk outdoors. It will do both you and your baby good,' Froboese remarked. The level of activity can be raised after about two months with exercise forms such as Nordic walking, swimming and cycling.

'After a Caesarean section you should be very careful, however,' Froboese warned. The wound must be completely healed before major exercise is taken up.