Are you a new mom or expecting a baby soon and wondering when you may start exercising post-pregnancy? Exercising after childbirth has several positive effects. Weight loss is only one of the many benefits it can bring.
Most women are afraid to exercise after childbirth. Many tend to become weak during post-pregnancy, but it doesn’t have to be that way. For people who want to regain their strength and confidence after childbirth, it’s important to move their body still and get physical activity during their recovery period.
Regaining strength and mental well-being via exercise is a great way to speed up the postpartum recovery process. You can do several things to keep your body moving, even if you’re feeling weary and unmotivated. However, every pregnancy is unique. You may need to consult a health specialist in advance to determine when you’re ready to begin exercising, as this depends on your specific situation.
If you had a cesarean delivery, you would have to avoid abdominal exercises such as sit-ups or crunches for at least two months after giving birth due to the scar from surgery becoming more flexible.
Moreover, your fitness level before giving birth, the ease with which you give birth, and the form of exercise you engage in after giving birth all play a role in how soon you can resume exercising. Therefore, in the weeks following birth, you should check in with your gynecologist about your health before beginning any new forms of activity.
Changes in your body after-birth
Pregnancy has a wide-ranging impact on your body; these changes don’t stop when you give birth. Take it easy for a while after giving birth to let your body readjust and heal. There are physiological and hormonal changes that occur in the body after childbirth. This may result in back pain, a weakened pelvic floor, and even diastasis recti, a condition where abdominal muscles separate.
Some women start exercising too soon after childbirth and find they have problems with their pelvises, backs, or abdomens. Generally, when beginning a new exercise program, it is best to start slowly and progress gradually. If you have not been exercising regularly before the birth of your baby, it may be helpful to begin walking for 10 minutes a day and then build up to 30 minutes a day.
Benefits of post-pregnancy exercise
Exercise after childbirth has many benefits. Besides helping you lose any extra weight you have gained during pregnancy, it can also help improve your mood and reduce your chances of getting postpartum depression. Exercise can also improve muscle strength and tone, which helps bring your body back to pre-pregnancy shape or at least a close version of it.
Exercising regularly after giving birth can:
- Promote weight loss, especially when associated with a calorie deficit.
- Enhance cardiovascular fitness
- Improve core strength and abdominal muscles
- Raise your vitality level
Keeping up with regular physical activity can also:
- Reduce anxiety
- Boost Quality of Sleep
- Alleviate the distress of postpartum depression
Moreover, incorporating physical activity into your daily routine enables you to set a positive example for your child, both now and in the future.
Post-pregnancy exercise after vaginal birth
After the first day or two after giving birth, you can begin gentle pelvic floor and abdominal exercises. Don’t keep going if it hurts.
Start with a slow stroll, maybe even with the baby in a stroller, whenever you feel up to it. After that, walk for as long and as quickly as you feel comfortable doing. Ideally, you would walk for at least 30 minutes daily, but starting would be fine.
It would be best if you don’t go swimming again until you’ve had your postpartum check with your doctor or obstetrician and the bleeding has stopped for at least seven days (6 to 8 weeks after the birth).
Do not return to the gym or begin a group exercise program until after your 6-week postpartum check-up. It’s recommended to wait at least 16 weeks after giving birth to resume vigorous exercise.
Post-pregnancy exercise after cesarean
Cesarean section surgery is a serious procedure requiring a lengthy recovery of at least six weeks. Pelvic floor exercises, on the other hand, can be done as early as the day after giving delivery. It would help if you began working out your ab muscles as soon as you feel comfortable doing so. Remember that you should avoid sit-ups, crunches, and abdominal curls to prevent further damage to the scar.
Stay away from big weights. If you need to pick something up around the house, make sure your stomach is tight, and your back is straight.
You will still recover internally when the 6-8 weeks are up. Walking, low-impact aerobics, and cycling are all acceptable options. If you feel pain, pressure, or tearing on your scar, stop and give it a rest for a few weeks before trying again.
Following a cesarean section, you should rest for at least three to four months before returning to vigorous exercise. Avoid swimming until you’ve had your postpartum check with your doctor or obstetrician and the bleeding has stopped for seven days (6 to 8 weeks after the birth).
Pregnancy-safe workouts
The following physical activities are appropriate in the weeks following the birth of a child:
- When performing abdominal exercises, also known as “abdominal bracing,” you can be in any of these positions: seated, standing, on all fours, on your side, or on your back. Tuck your tummy in closer to your spine. You should be able to hold for 5-10 seconds before you need to resume normal breathing. Repeat four times a day, up to 8 times a day.
- Exercises for the pelvic floor involve sitting with a straight back and leaning forward slightly. Lift your vaginal muscles up and in as if you were trying to stop yourself from urinating. Maintain tension till the count of 8 and then let go. Hold for as long as possible, even if it’s less than eight seconds. Do so between eight and twelve more times.
Types of post-pregnancy exercises
Beginning your postpartum exercise might consist of anything from mild to vigorous cardiovascular activity or muscle-strengthening exercises whenever you feel ready.
During post-delivery, women are more vulnerable to many diseases and syndromes, which can be overcome by doing some useful exercises. These include swimming, yoga, walking, Kegel, and lightweight exercises. It is best to consult your doctor before starting any exercise routine. Once your doctor says it is okay to start exercising, you can continue with the following post-delivery exercises.
Swimming
Swimming is the best exercise for post-delivery as it keeps you fit and healthy. Yoga helps you to stay away from different infections like colds and coughs. Pilates is a light exercise that most pregnant women can do without difficulty.
Swimming is the best workout for new mothers because it tones up all your muscles without putting any pressure on the joints. It will also help you to lose weight. Swimming is an excellent exercise for new moms because it uses all the major muscle groups, is accessible on the joints, and doesn’t strain your back or abdominal muscles. You could try it 3-5 weeks after delivery if you had a normal vaginal birth.
Yoga
Yoga benefits new mothers as it helps regain energy levels and improves overall health. The other advantage of doing yoga is that it helps in relieving stress and anxiety. Yoga is safe and beneficial during pregnancy, but you can also reap its benefits after delivery too. It will be a great addition to your postpartum exercise routine. Yoga tones your body, strengthens your core muscles and helps childbirth recovery. You can start doing gentle yoga postures 2-3 months after delivery if you have your doctor’s go-signal.
Walking
If you are uncomfortable doing other exercises after delivery, go for a walk. You can take your baby with you in a baby carrier or stroller. Start walking slowly, and increase the pace gradually. Walking is one of the best exercises to do after pregnancy because it gives you ample time to spend with your baby while being active at the same time. Take your baby for a walk in a stroller, wrap him in a sling, and take him out for some fresh air. Walking burns calories and reduces fat stores and tone. Walking helps in losing weight and increases your stamina levels.
Kegel Exercises
Women are often affected by loosening the pelvic tissue after giving birth; strengthening the muscle and supporting it is essential to prevent leaks. Kegels are great for strengthening pelvic floor muscles that support the uterus and bladder.
Lightweight Exercises
Ready to level up? Add arm exercises—such as bicep curls, lateral raises, or shoulder presses—to your fitness routine. You can do such activities while sitting down, which is ideal for those who are just starting. Another option is to consider squats, lunges, or cycling, all of which can make a big difference in improving your fitness.
Be sure to prioritize your health after-birth
It is essential for new mothers to work out after delivery. New mothers can maintain their bodies in shape, do household work, and take care of their babies easily. Exercise during post-delivery helps in various ways, but it is essential to consult a doctor before starting any exercise.
Remember that it will take time for your body to heal after giving birth before beginning postpartum exercise. Get back into shape at your own pace and pay attention to your body as you do so. If you push yourself too hard before you’re ready, you could end up hurting yourself. In the end, patience is an essential quality for any mother, and there’s no better way to hone that virtue than by allowing your body the time it requires to prepare for motherhood.
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