Publication
Active living: keeping active during and after pregnancy
After your baby is here
maintaining activity
It is a good idea to try to keep up the activity you have started but you may have to adjust things slightly.
- With the tiredness of childbirth and dealing with a newborn you may at first need to reduce the length and/or intensity of the activity.
- If you have had a Caesarean delivery and are experiencing discomfort or wound infection you may need to be careful when being active, especially anything that requires abdominal strength.
breastfeeding
‘I'm breastfeeding … is it ok to be active?’
Very hard activity (not moderate) makes the body produce a substance called lactic acid. Some researchers say that this may temporarily affect the taste of the milk but it won’t harm your baby. For those doing moderate activity, this will not be a problem.
If you are doing vigorous activity and baby is not feeding well, it may be worth feeding before you exercise or to postpone a feed for an hour or so afterwards.
Exercising doesn't affect the milk production, and the babies of exercising mums grow normally, even if the mothers are losing weight as part of their programme.
making time for activity
'My baby loves being in the pram — pushing him along is good for me, too. I have made some new friends at a local baby group, and most days, we visit each other at home. It means I get some walking in as well as socialising.'
Nikki, 30.
If you want to be active without your baby, ask about crèche facilities at your local leisure centre — that time off can be important, letting you have a break and giving you the chance to be more active than you'd otherwise be.
'We've joined a parent and baby swim class — it's just splashing really, but the babies seem to love it and it tires them all out! One of the other mums takes hold of my baby while I take the chance to swim a few lengths, and I do the same for her.'
Caroline, 25.
Seeing you being active and joining in is a great start for your child. He or she will grow up valuing an active life, and you'll enjoy each other's company.
'It worked for me!'
Christa, aged 37, from Cupar, has three children aged four, six and nine.
'I swam all the way through my pregnancies, right up to the end, and I did a special pregnancy yoga class, too. It definitely made me feel great and I am sure contributed to easy births!'
Remember:
- try to gradually accumulate (build up) 30 minutes’ moderate activity on most days of the week
- pick something you enjoy to ensure you keep it up
- stay in touch with your doctor if you’re advised to.