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Health After Pregnancy

Women Walking With Babies in Strollers

Staying Healthy

Physical Activity After Pregnancy

Key Points

  • Achieving a healthy weight after pregnancy takes time.
  • With proper nutrition and exercise, you can achieve a healthy weight.
  • Gradually work physical activity into your day.

Weight loss after pregnancy normally doesn't happen right away.

Remember, you gained weight gradually during your pregnancy, so returning to a healthy weight will likely happen gradually too.

Over time, with proper nutrition and physical activity, your pre-pregnancy shape should return.

Start with Kegel exercises

Kegel exercises (kegels) work to strengthen the pelvic floor muscles (the muscles around the vagina and in the pelvis).

Learn the benefits of Kegel exercises and how the Kegel exercise is done. Start doing Kegels soon after your baby is born. Strengthening these muscles can help improve bladder control and speed healing after your baby is born.

Benefits of getting active

By getting active every day you'll:

  • Make your muscles and bones stronger and improve your blood flow.
  • Improve your posture and balance.
  • Improve your self-esteem.
  • Increase your energy level.
  • Feel more positive and lessen your risk of postpartum depression.

Make time for daily physical activity

Give yourself time to recover before you start exercising daily.

Once you feel ready - and your health care provider says it's okay - gradually schedule physical activity into your day.

Start with activities that are comfortable, such as walking and stretching. Rest often. Stop any activity that is uncomfortable or causes you pain. Increase the duration and intensity of your activities slowly over time.

Ways to get more active

  • Join a baby yoga class or fitness with your baby class. (Make sure the instructor is certified in postpartum fitness).
  • Participate in a stroller walking group.
  • Take a walk once a day. Get a pedometer to help you gradually increase the number of steps you take each day.
  • Spend less time in front of the television or computer.
  • Play actively with your kids.
  • Learn about activities happening at the EarlyON Child and Family Centres throughout the Region of Peel.
  • To help you become more active in your every day life, consult Canada's Physical Activity Guides for children and adults.

Related links:

Speak with a Peel Public Health Nurse
Monday to Friday 8:30 a.m. - 4:30 p.m.
Caledon residents call free of charge at 905-584-2216

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Revised: Thursday September 05 2019

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