Target cardiovascular fitness after pregnancy

Changes in blood volume, blood pressure, heart rate and cardiac output occur during pregnancy. These cardiovascular changes need special attention postpartum to regain and maintain overall health.

One or a combination of aerobic activities can promote cardiovascular fitness. No single aerobic activity develops total fitness, thus the need to supplement aerobic activities with strength and flexibility exercises. This cross-training approach allows tired muscles to rest, prevents burnout, decreases injury risk from overuse and makes exercising fun.

Walking

Walking is the easiest, safest and most natural form of aerobic exercise. Brisk walking at speeds of four miles per hour or faster improves cardiovascular fitness. Walking is probably the best activity to start your conditioning for postpartum cardiovascular development. You can start with a one-mile walk four or five times each week, then gradually increase your walk time by five minutes each week.

Jogging

Jogging is the most popular form of aerobic exercise and one of the fastest ways to improve your cardiovascular fitness. You can do intervals of walking and jogging initially and increase the jogging segment of your routine as your fitness improves. You should eventually get to the point where you can jog the entire exercise session.

Swimming

Swimming is another excellent form of aerobic exercise. It uses almost all of the major muscle groups and stimulates the cardiovascular system. Swimming is a great option for people who cannot jog or walk for extended periods. The risk of injury is low as the water supports your body and takes the pressure off your bones and joints.

Water aerobics is fun and safe. They involve a combination of rhythmic arm and leg actions performed in a vertical position while submerged in waist-to-armpit deep water. Vigorous limb movements against the water resistance stimulate cardiovascular development.

Cycling

Cycling is a non-weight-bearing activity that helps to develop the cardiovascular system as well as muscular strength and endurance in the lower extremities. Stationary bicycle makes cycling possible at any time.

Higher cardiovascular fitness levels let you generate more energy from fat accumulated during pregnancy. Drink a lot of water, warm up and cool down properly when you exercise. You should not exercise to the point of exhaustion.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.