338 Part VII: Exercising for All Ages and Stages
Muscle weakness:Muscle weakness can take a couple of different forms:
total-body weakness (in which you feel weak all over) or specific muscle
weakness (such as your right arm or the left side of your body).
Vaginal bleeding and/or leaking of amniotic fluid:Leaking blood or
other fluids can be the result of several complications, including pla-
centa previa(in which the placenta,the organ that grows in your uterus
to provide nutrients for the fetus and eliminate its waste, blocks all or
part of the cervix), placenta abruption(separation of the placenta from
the uterus before delivering your baby), premature labor, and miscarriage.You can’t feel your baby moving:If your baby’s normal movements (that
you usually begin feeling between the 18th and 22nd weeks) have dimin-
ished or stopped, your baby may be experiencing problems. Keep in mind
that your baby will probably be calm during exercise, but you should start
to feel several movements again within 20 to 30 minutes after you stop.Keep Exercising after the Baby Arrives
Working out may seem like a pretty tall order when you’re getting two hours
of sleep a night and your body feels like it’s been through the spin cycle. But
even short, easy workouts like a ten-minute walk help you sustain energy (at
a time when you really need it), and exercise may help you sleep better at
night. Exercise also can help you cope with the depression that sometimes
results from sleep deprivation.But don’t rush back into exercise. There’s no need to force yourself into any-
thing at a time when a walk to the bathroom may seem like an athletic feat
worthy of an Olympic medal. As soon as you feel ready (a few days or weeks
after delivery and only after checking with your doctor), try to start a simple
routine, such as daily walking. Gradually work up to brisk walks with your
baby in the stroller. Consider buying a baby jogger or a special cart that will
attach to your bicycle so you can safely take your screamer along for the ride.Six weeks after an uncomplicated birth — or sooner if your doctor okays
it — you can begin more vigorous activity, like swimming, running, or lifting
weights. Just make sure you start back slowly. Your abdominal muscles have
been stretched, which means they aren’t supporting your back as much as
they were before you got pregnant. Check with your doctor before you begin
your routine again.Postpartum exercise makes you feel better, but don’t expect it to speed up
the weight-loss process. The research is inconclusive, but it appears that if
you eat regularly and exercise after giving birth, you go through the same
weight-loss patterns as women who don’t exercise. In other words, it still
takes about six months to a year to return to your pre-pregnancy weight and
body composition. But you can start regaining your aerobic fitness a lot faster.