Blog & News

Back to Blog & News

Getting Back in Shape After Childbirth

All moms know the little ones have a way of wreaking havoc on our bodies, but that baby fat doesn’t have to stick around forever!

The first step is to understand that losing weight will take time. It’s unrealistic, not to mention unhealthy, to jump into a high-intensity workout routine right after labor. It’s also dangerous to start cutting too many calories too quickly, especially if you are breastfeeding your newborn.

If you are breastfeeding, doctors recommend your caloric intake hover between 1,800 and 2,000 calories per day in order to provide yourself and your baby with a sufficient amount of nutrients. Even if you are not breastfeeding, your diet should be put on hold until your baby is at least six weeks old. Nine months of pregnancy is taxing on on your body, and you still need time to recover even if you maintained a well-balanced diet.

While you may need to hit pause on your diet for a little while longer, getting back into an exercise routine is very beneficial for postpartum moms. A daily walk around the block is great to get you moving, and nice weather can be a great bonding experience for you and your baby as you push his or her stroller around the neighborhood. Even something as simple as walking can be a great start for new mothers who are still sore after labor or a caesarean section!

Always remember to check with your doctor before beginning a new workout routine after labor. Ideally, a 20-30 minute cardio routine practiced 3-5 times a week can help you shed away those extra pounds and get your body back to normal.

Weight-training can also help you gain strength and boost your metabolism. You don’t even need to invest in dumbbells! A few lunges done while cradling your baby to your chest will work just as well and offer up a great bonding opportunity.

If you are eating right, exercising regularly, and listening to your doctor, you’ll have your pre-pregnancy body back before you know it!

We feel like we have the best physical therapists around. Did you know you don’t need a referral to get help from a Physical Therapist? Direct access is available for you, please call us and set up an evaluation so we can help get you back on your feet. In Orange County we offer Physical Therapy in Chester, Goshen, Monroe, Port Jervis, and Montgomery. Westchester County has Physical Therapy in Armonk, Bedford, and Hawthorne. In Ulster County we offer Physical Therapy in Wallkill, while in Sullivan County you can get Physical Therapy in Liberty. To round out our 12 locations in New York, those living in Rockland County can go to Physical Therapy in New City as well as Pomona. If you happen to live in PA, we also have Physical Therapy in Milford and Dingmans Ferry of Pike County. Give us a call today!

– See more at: