Exercising after pregnancy can improve a person’s general condition. Although it might be the last thing a woman might think about after giving birth, due to its benefits, it should be taken into account. In fact, these would be some of the best things a new mother could do for herself to stay in shape after giving birth.
The benefits of exercise after pregnancy
Among the positive effects of constant physical activity after birth could be listed:
– weight loss
– maintaining the health of the cardiovascular system
– reconsolidation of muscle strength
– strengthening the abdominal muscles
– increase in energy level
– improving mood
– reducing stress
– prevention and improvement of postpartum depression.
In addition, daily physical activity could be a positive example for a child, regardless of his age.
Physical activity and breastfeeding
Physical activity has no negative effect on the volume or composition of breast milk. However, some researchers state that intense physical exercises can cause the accumulation of lactic acid in breast milk, a fact that produces a sour taste to it, and some babies do not accept it. If a new mother is breastfeeding, she could prevent this possible problem by maintaining a moderate pace of physical activity, consuming enough fluids during and after training.
If intense activity is a priority in the first months of breastfeeding, feeding the child before training will be considered. Also, the infant will not be breastfed in the next 30 minutes after training. After four to five months of breastfeeding, physical activity has less impact on the taste of milk, since the body will produce the largest amount of milk during the specific periods for breastfeeding.
When is the right time to start physical exercises?
In the past, specialists recommended that women wait at least six weeks after giving birth to resume their regular physical activity. However, it seems that the time could be even shorter. If a woman has maintained her physical shape during pregnancy, she could resume her exercise routine as soon as she feels ready. If there was an episiotomy, cesarean section or a difficult birth, however, the mother should receive the doctor’s approval to be able to start a physical exercise program.
The objectives of physical activity
For most healthy women, after pregnancy, specialists recommend at least 150 cumulative minutes per week, of moderate-intensity activity, preferably aerobic.
The following tips should be taken into account:
– every physical activity program should start with warm-up exercises and end with relaxation exercises
– the rhythm will be slow at the beginning and will gradually intensify; – excessive fatigue
will be avoided; – enough liquids will be drunk; – a support bra will be worn; – physical exercises will be stopped immediately if they cause pain or discomfort; – physical activity will be stopped and medical help will be sought if profuse vaginal bleeding occurs, bright red, during periods other than menstruation.
Examples of exercises that can be tried after pregnancy
When a woman is ready to resume her physical activity, she should, at first, take easy walks or swim in a pool. If a person is stimulated by controlled exercises, in a group, he should also consider aerobic gymnastics.
Here are some types of physical exercises, which are not very demanding and which can be done at home:
The bridge – to tone the main muscles, this exercise can be chosen. The person will sit lying on his back with his knees bent. The back will be kept in a neutral position, without being arched or pressed against the floor. The abdominal muscles will be tensed and the hips will be raised from the floor until they are aligned with the knees and shoulders. It will return to the initial position and repeat;
Lifting the pelvis – another exercise alternative would be tilting the pelvis several times a day to strengthen the abdominal muscles. With the back pressed to the floor, with the knees bent, the abdominal muscles will be strained and the pelvis will rise slightly. This position will be kept for 10 minutes. The exercise will be repeated 5 times and 10-20 series will be done;
Kegel exercises – this exercise has the role of toning the pelvic muscles and preventing uncontrolled leakage of urine, contributes to the rapid healing of the perineum and strengthens the vaginal muscles. The contraction movement of the pelvic muscles is what a person does when he wants to voluntarily stop the flow of urine. The contraction will be maintained for 10 seconds and then the muscles will relax. It will be repeated at least three times a day.
Overcoming the Routine
When a new mother is caring for a newborn, physical activity could be a challenge. Hormonal changes also influence the emotional side, and the mother’s behavior could be sedentary. And some days she might simply feel too tired for a full workout. This does not mean that physical activity should be prioritized, but it would be advisable not to choose the easiest way: giving up.
It will probably take some effort. That’s why the support of your partner, family, and friends is important. The exercise program could be noted in a physical activities calendar. Probably, when a person is accompanied by a friend, his motivation would be higher. Physical exercises can be done even when the little one is in the stroller or playing on the floor. Certainly, physical exercises after pregnancy will not be easy to achieve – but they can do wonders for the general state of health and also for the energy that a mother needs, for the care of the newborn.