Post caesarean exercise(7 Posts)
How gentle does gentle exercise have to be when you begin again? Can I run, or should I stick with swimming and yoga or something?
(I usually just run!)
I was just about to post a thread with the same name! I'm looking for a post c sec plan for returning to exercise. Something I can do each day...perhaps a 6-9 month plan?
I can tell you what I did if that helps. I was about a stone overweight before I fell pregnant and put on 3 stone during pregnancy, but was still relatively fit.
My c-section scar healed very quickly and cleanly, so I started gently walking with the pushchair 10 days post section, then around 4 weeks post section I stepped it up a gear. I started walking a lot further, up hills etc. and also began swimming 3-4 evenings a week. I began with 20 lengths slow breast stroke and added 2 lengths every time I went until I could do 50 lengths. It was a great way for DP to get used to looking after DD on his own, and as the pool is close to home, I was only out of the house for an hour or so, so could just breast feed before I went and as soon as I got back.
About 7-8 weeks post-section I started doing the odd half hour session on the cross trainer as well as the swimming and walking.
Then at about 12 weeks post section I resumed my favourite type of exercise - weight training. I dont lift crazily heavy, but weight training with reasonably heavy weights (think 7-10 pound dumbells rather than 2 pound) I've found is the best way to get a firm body, and also revs up my metabolism so I can still eat a lot and maintain a decent figure. If you decide to try it, I would reccomend The New Rules of Lifting For Women as a good book to follow.
DD is nearly 1, and I had lost the 3 stone I put on whilst pregnant by the time I went back to work when she was 4 months old, I have since lost another stone and am a lot firmer and fitter though by no means o I have a 'perfect' figure. I do crunches, planks etc but still have a small 'pooch' over my scar, I'm confident that if I lose a few more pounds and keep excercising that will go.
Hope the above helps! Remember, I did heal very easily so you may need to take it easier than I did, and if you do decide to try weights, it could be wise to get a personal trainer for 1 or 2 sessions to make sure you have the correct form, so you dont injure yourself. Good luck!
Planning for 6-9 months is a really fast way to get so out of practice that you never start exercising again.
I was riding my sport horse 6 weeks post-section. Yes, it ached a little - the same ache as an abs session.
Honestly, the way some people bang on about slow recovery. You should watch Promestheus - sigourney weaver gives herself a c-section then gets off the table and runs!
Seriously, you'll be on your feet within 24 hours and you'll be walking out of the hospital in 3 days. If you honestly think it'll take you 9 months to get back to speed then I really don't know what to say to that. Nothing nice anyway!
I suggest you listen to your doctor & take note of how you feel, rather than a random poster who reckons she's as hard as Sigourney Weaver. They'll issue you with some paperwork showing what exercises you can do from day one, and the sooner you get on your feet the better. Since it's planned, it'll probably be much easier recovery than an emergency (at least that was my experience) but don't panicking about exercise if you get an infection etc. I found a great post natal pilates class with a physio to work on core muscles and your hospital may be able to point you to one of those locally (you take the baby with you). The fitter you are beforehand, the faster it'll be to get back into shape (obviously) so maybe work on it now as well as after. Running will be easier to get back into than yoga - lots of gyms / instructors won't take you in a regular class for 3 months anyway (their insurance is based on non-Sigourney Weaver types) & has the major bonus that you can take the baby with you.
oh and PS what exercise you do afterwards will also depend on whehter your breastfeeding - not only whether you can find a sports bra iron enough to contain your cannon ball boobs, but also because you'll continue to produce relaxin and your ligaments / joints won't be terribly stable so you're more at risk of injury
Donkey - I think the poster was referring to a fitness plan that would last 6-9 months, not waiting 6-9 months post partum before excercising again! And people take longer than others to recover, I recovered pretty fast I think but I know people that had complications.
Good point from Easter about the relaxin, I did actually take it quite cautiously with the weights whilst I was still breastfeeding as I was worried about injury.
Ladies who have had c-sections do have to work harder to get back into shape in my opinion but I know people who have fab bodies a year or so after the op, and thats from sensible eating, regular excercise and just limiting treats to 2-3 times a week, rather than daily. It can be done!
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