Physical Activity
Continuing to exercise is important during the postpartum period. It can help strengthen abdominal muscles, promote weight loss, and relieve stress. There has also been evidence to show that exercise can promote better sleep and improve mental health.
Your coach can help you navigate exercises that are safe and fun for you. Exercising after delivery is not an easy task, working out with a friend or family member and incorporating your baby are some ways to make this process manageable and less daunting.
Physical Activity Basics and Important Terms
The following vocabulary list will help you understand some of the words or phrases you may come across in the ADAPT-M program. If you do not fully understand any terms in this list or any other words in the ADAPT-M program, please discuss them with your ADAPT-M Health Coach. The terms are listed below in alphabetical order.
Also known as cardio, is a type of exercise that uses large muscle groups and is of low to high intensity. The body’s metabolic system uses oxygen to produce energy, movements are rhythmic and repetitive in nature. For example: walking or biking.
Also known as strength training, is a type of exercise that occurs in the absence of oxygen. It involves intense muscle contractions. For example: weightlifting and resistance training.
A type of exercise where muscles/tendons are flexed or expanded to improve flexibility, elasticity, and mobility.
F: Frequency – how often/# of times you exercise
I: Intensity – how hard you exercise
T: Time – how long you exercise for
T: Type – what kind of exercise you do
Common condition in pregnancy; abdominal muscles separate due to several factors (pressure of growing baby, stretching of muscles and connective tissue, hormonal changes, weight gain)
Physical Activity Guidelines
Postpartum women are encouraged to start beginning/returning to exercise in the first 12 weeks postpartum to support mental health. It is recommended that they have at least 120 mins/week of moderate-to-vigorous physical activity spread over four or more days of the week with a combination of aerobic and strength-training exercises. Guidelines also recommend that women perform pelvic floor muscle training daily to reduce the risk of urinary incontinence and to help strengthen pelvic muscles that were affected by pregnancy, labour and/or delivery.
See full guidelines here: Postpartum – 24-Hour Movement Guidelines
Types of Exercise
Important Considerations
Please talk to your doctor and/or ADAPT-M health coach if you have any concerns or questions at any point in your postpartum exercise journey. It is recommended that you speak to a healthcare professional to discuss your exercise plan. It is important to start slowly and listen to your body when returning to exercise postpartum. Try the questionnaire at the following link to get an idea if physical activity after childbirth is recommended for you – Get Active Questionnaire for Postpartum.
Aerobic exercises (also known as cardio) use large muscle groups in a repetitive or rhythmic manner increasing your heart rate and oxygen consumption.
Examples:
- Walking
- Cycling
- Swimming
- Hiking
- Dancing
Benefits:
- Improves mood and mental health
- Enhances heart and lung health
- Lowers risk of type 2 diabetes
- Weight management
- Increases energy and overall well-being
- Improves sleep
- Reduces stress
Strength exercises (also known as resistance training) involve building muscle strength using weights or resistance. Gradually increasing weight or resistance challenges your muscles to work harder.
Examples:
- Lunges
- Squats
- Planks
- Deadlifts
- Leg extensions
- Glute bridge
Benefits:
- Restores muscle strength
- Improves energy levels
- Promotes weight management
- Improved mood and mental health
- Enhances cardiovascular fitness
Pelvic floor muscle training (often involving Kegel exercises) helps restore strength and rehabilitates pelvic muscles after pregnancy and delivery.
Examples
- Kegels
- Pelvic tilts
- Belly breathing
- Bridge pose
Benefits
- Improved bladder and bowel control
- Reduced risk of incontinence and prolapse
- Improved overall pelvic health
- Enhanced sexual function
Diastasis recti occurs when your left and right rectus abdominus muscles separate during pregnancy. Please consult your doctor for more information on this condition and to test whether you have diastasis recti. If you are diagnosed with diastasis recti during pregnancy, it is important to perform exercises to improve abdominal separation. Diastasis recti exercises involve strengthening abdominal muscles and helping them return to their normal position after pregnancy.
Examples:
- Pelvic tilts
- Heel slides
- Glute bridges
- Abdominal bracing
- Diaphragmatic breathing
- Supine marches
- Toe taps
- Leg lifts
Benefits:
- Improves abdominal separation
- Reduces pain and discomfort
- Improves posture and reduces back pain
- Enhances overall well-being
S.M.A.R.T Goal Setting and Physical Activity
S.M.A.R.T. goals are goals you can reach with success. They are:
S = Specific
M = Measurable
A = Achievable
R = Relevant
T = Timely
See some examples below:
- I will walk for at least 30 minutes four times a week.
- I will walk for at least 20 minutes 2 times a week and do strength training for at least 30 minutes 2 times per week.
Tips to get and stay active
- Incorporate exercise into your daily routine and involve your baby in activities such as walking
- Choose a variety of exercises you enjoy and try different exercises until you find the right activities for you
- Spread out physical activity sessions throughout the week, this will be less daunting and manageable
- Limit sedentary time to 8 hours or less/day including no more than 3 hours of recreational screen time
- Mentally plan for exercise the night before, such as putting out your workout outfit before bed and putting on your workout clothes first thing in the morning
Resources
*The Get Active Questionnaire is meant for you to personally answer the questions and if you answer yes to any of the questions, please contact your health care provider to determine whether exercise is right for you.
American College of Obstetricians and Gynecologists – Exercise after Pregnancy FAQ’s
SIRC Postpartum Exercise Guidebook
Get Active Questionnaire for Postpartum – (Is physical activity after childbirth recommended for you?)
