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Birth Recovery: When to Return to High Impact Exercise and Running

Posted by: Kylan Pimley on Tuesday, March 22, 2016

Becoming a mother can be a huge identity shift for any woman. Many do not recognize their bodies postpartum and rely on intense exercise to lose the baby weight as FAST as possible.

Although postpartum exercise is important, WHEN to begin exercising is essential to prevent postpartum injuries and birth recovery complications.

To participate in a Baby Boot Camp class, you must be at least 6 weeks postpartum if you had a vaginal delivery or 8 weeks postpartum if you had a c-section.

At 16 weeks postpartum, we allow most moms to return to some impact exercises and jogging. We have a 6-16 week postpartum rule in place to allow for proper healing of the pelvic floor

Post natal exercise provides several benefits for a new mom.

  • Increase in energy
  • Higher quality sleep
  • A boost of confidence
  • Alleviate some postpartum pain

Upon returning to exercise, there are several important things to consider:

  • Do not begin exercising postpartum without your medical provider’s consent.
  • Do not perform any exercises if there is any infection at the site of a caesarean incision.
  • If you feel dizzy, short of breath, or experience any vaginal or incision bleeding, stop exercising and rest. If the bleeding continues, consult your medical provider.
  • Start slowly. Your body just went through a major change. It’s important to give your body time to build strength and endurance gradually.

Once you are 16 weeks postpartum, your local Core9 Licensed Provider can conduct our 16 Week Postpartum Assessment. The assessment covers:

  • Diastasis Recti Check
  • Running Curb Test
  • Bilateral Shoulder Range of Motion Test
  • Hamstring Flexibility Test

"The benefits of exercise postpartum are too many to count. Returning to exercise slowly is important. Safe postpartum exercise helps your short-term and long-term physical and mental health, sets a good example for your children and entire family. If you don't make time for exercise, you will have to make time for disease."     -Dr. Danielle Dion, OBGYN in Portland, Oregon. Baby Boot Camp member and mother of 2.

By Kylan Pimley

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