After the wondrous unmedicated birth of my second child, I was surprised with emergency surgery and a blood transfusion due to complications from a hematoma.  Sent home several days later with an internal infection and low blood count, my health and the ability to breastfeed my newborn along with meeting the needs of my 3.5 year-old was a challenge. 

I was on bedrest, and exercise was something I wanted to do but wasn’t yet capable of doing.  Keeping myself well-nourished and hydrated was of paramount importance.  At two weeks post-partum I began walking with my daughter in a front carrier, while my son attended a day camp for a couple of hours.  The first time was too much for my body.  I had to take it easy for the next several days.  I kept comparing this pregnancy to my previous one, and was frustrated with my slow recovery.  Finally it dawned on me one day, when the dishwasher overflowed the kitchen floor, the phone was ringing, my son was yelling for help in the bathroom and my daughter was crying in the bassinet.  Life is full of unexpected happenings.  I had to accept this fact and just try to do my best at staying healthy and fit in small ways without planning “the big workout” today.  Babysitters cancelled, getting to the gym some days was impossible, and to be honest I had to be prepared to work out in the afternoon – a time when my energy was sapped.

Here’s what has worked for me at 4 weeks post-partum:  (Be sure bleeding has tapered off and does not increase following your exercise).

• Eat complex carbohydrates before and following exercise (fruit, smoothies, cereal, whole grain bread).  Drink lots of water before, during your workout, and after.
• Choose a time when your infant, or youngest, is happy.  Jump on this opportunity, since it is generally short lived.  Even a five to ten minute period will do.
• Occupy the older ones with an activity or a cherished video.  Set a timer to let them know this time is temporary.  Even allow them to “exercise” along with you.
• Set up a safe place in your home for exercise.  Keep hand weights,  tubing, a stretch band and a carpeted place available to yourself.  Even have a poster or a large page of paper listing exercises, so you don’t waste time wondering what to do.
• Put on loose comfortable clothes and sneakers first thing in the morning.  It’ll remind you of this unfinished task, and you won’t have to run and change anytime.
• Take the phone off the hook, and begin!

Exercises for 5-10 Minute Blocks

• Kegels while nursing or feeding your infant while seated, 10 sets for 10 seconds
• Inner thigh squeezes.  Place a soft ball between knees while seated.  Squeeze out as many as possible.
• Pushups on kitchen counter or island.  If too challenging, do them on the wall with legs about 1-2 feet from wall.  Do as many as you can until fatigue.
• Standing squats over an ottoman, child’s stool or chair/coffee table.  Do as many as possible and repeat sets after catching breath (this can be slightly aerobic).
• Standing arm curls.  Some women don’t need this from lifting and carrying children all day.  Couple this with seated (on the coffee table or chair) shoulder presses overhead.
• Double leg lifts while lying on the floor.  If this is too difficult, start with one leg.

• When interrupted, and you will be, sit on floor in a straddle or pike position (legs open or together straight out) and stretch.  If you can’t sit yet, lie on your side and do leg lifts while resettling children.  If you can’t continue your workout, let it go for later or even the next day.

• Recognize what you’ve accomplished in this short time, even if it’s only been a few minutes.  Do some deep breathing and shoulder rolls.  Stay in your exercise clothes.  An opportunity may present itself for later.

• I do take both children out for a walk at times, but this proves to be more challenging with weather, packing up, diaper changes, nursing, etc.  Again, when the moment looks good, pack up the kids and go.  Some days I just keep the stroller in the car, and we go out to a park to keep my older child interested in the sights.

My daughter is now 2.5 months old and my son will soon be 4.  We try to get to the gym once a week and exercise at home 2 times per week.  I walk on the weekends, when my husband is home.  When she’s happy she stays in the car seat at the gym watching the Nautilus machines repeat their movements.  Once she fusses, in the front carrier and onto the treadmill she goes, while my son plays with a sitter in the childcare room (one I hire privately, since the timing is never sure).  I make sure what I do is effective and efficient, i.e., use heavier weights, move from machine to machine quickly with back to back exercises and volume train on days when I’m tired – do as many as you can using a lower weight.

I just had my high school reunion, and at 40-something I was proud of my body and my family.  Although my tummy was pinched in my pants, my linea nigra is still visible, and my breasts and bottom have succumbed to gravity a little more, I love my “mama tattoos” (a new phrase I made up) and post-pregnancy reshaped body.  I wouldn’t trade them for anything!

Daily – 

• Keep hydrated
• Take supplements, if you are not eating healthily
• Stretch on the floor with children playing with you or nearby
• Do Kegels
• Stay positive, and praise yourself for getting through a workout or just a tough day.

Lynne Leary-Khater lives in North Andover with her husband George, almost 4 year old Colin, and infant daughter Erika.  You can contact her for baby sling information, private and group Pilates lessons or more health and fitness tips at lkhater@comcast.net.