A straightforward way to think about your postpartum
self is that it took nine months for your body to grow the baby, so give
yourself at least nine months to recover, though if you eat well and exercise,
you will see a faster return and feel better. According to a 1995 study
by Clapp & Little, women who were assigned to a postpartum exercise
program reported that it took an average of 16 days after they started
to exercise (starting about two weeks after delivery) until they felt in
control of their lives again. This was less than half the time reported
by matched control subjects who were assigned not to exercise postpartum.
It is not always easy to discern the myths from
the facts surrounding safe and effective methods for diet and exercise
during lactation. With everyone from Aunt Mildred to opinionated authors
giving you advice, you need to arm yourself with the most current research
facts.
The good news is that several recent studies have
shown that women who breastfeed lost more weight and/or fat from the lower
body than those who did not. (Hammer, Babcock & Fisher, 1976; Janey,
Zhang & Sowers, 1997, Kramer, Stunkard, Marshall, McKinney & Liebschutz,
1993). Pregnancy enhances fat deposits, however, especially in the lower
body -- it's there because fat is essential for producing breast milk.
Breastfeeding moms tend to hold on to five to 15 pounds of extra weight
until they wean, again, your body does this to ensure there's adequate
nutrition for your baby. A recent study showed that breastfeeding mothers
who consumed an average of 1,800 calories per day during 10 weeks of dieting
maintained milk production while their infants thrived at a rate similar
to those of healthy non-dieting women. (Dusdieker, et al., 1994). More
severely limited food intake, however, may reveal a threshold below which
lactation may be compromised.
There is more good news. Moderate exercise does
not affect the quality or quantity of breastmilk -- if anything, it makes
it better in terms of volume and calorie levels of the milk. However, it
is best to nurse before exercise. Researchers found that mothers who exercised
had lower levels of an immune protein, IgA, which fights disease. Compared
with milk taken at rest, milk after 10 minutes of exercise had 60 percent
less IgA, after 30 minutes, there was 73 percent less -- although after
60 minutes, the levels were back to normal. Lactating woman need to avoid
excessive stretching and lifting of heavy weights, since laxity of joints
and tissues may continue after the initial six-week postpartum period.
(Wilder, 1988).
Nursing moms find it easy to keep baby nearby for
frequent feedings. Try this postpartum fitness program with your baby.
Walk (with your baby in a stroller or baby holder) for 20 to 40 minutes
four to five times each week and try these mom-and-baby exercises here. It's much easier to make time for exercise when fitness is fun for you and for your baby!
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