Postpartum Exercise Guide for New Moms

Staying fit through exercise is important for new moms as it helps prevent postpartum depression, shed pregnancy weight, improve your quality of sleep, tone your muscles, ward off stress, and boost your energy. Did you know that you can easily get back in shape after pregnancy? It is not as complicated as you think. Studies have found that you can quickly start working out again just a few days after giving birth. However, if you have had a C-section, it is best to talk to your doctor first to know when the safest time for you to start exercising again would be. 

Once you are ready to get active, follow these simple but effective postpartum exercise tips to get you back on track!

Take It Slowly

After birth, your body will take its time to heal. Your pregnancy hormones can cause your ligaments and joints to be more sensitive. Your pelvic floor and abdominal muscles may also be weakened after birth. Although you might feel ready to go back to your regular fitness program, doctors still recommend that you avoid overdoing your workout routines. Every woman’s road to recovery is different, so you have to listen to your body. When you start to feel any uterus pain or experience fluid leakage, dizziness, abdominal pain, this is your body’s way of telling you to stop or slow down. If you start bleeding heavily after a fitness routine, then it is better if you wait for the bleeding to stop first. If you endure any severe pain, consult your doctor immediately.

Exercise Preparations

To help you feel cool and comfortable, make sure to wear loose-fitting clothes when you engage in any fitness activity. Wearing a sports bra that fits you well and offers ample support is highly encouraged. Whether you are still breastfeeding or not, it is important for you to stay hydrated all throughout your exercise, so keep a bottle of water handy. Fitness enthusiasts from weightloss.media provided recipes to lose weight and some weight loss tips that can help you choose which exercise fits you. More importantly, remember that the goal of exercising is to help you get back in shape healthily, so a proper nutritious diet is needed to boost your energy during your workout sessions. Additionally, you can sign up for fitness classes designed for moms at your local gym or community center. However, if you prefer to do it at home, you can check workout tutorials on Youtube instead.

Low Impact Exercise

As your body is still recovering, it is recommended to perform low impact exercises to avoid potential health risks. You can start by trying the following.

• Kegel Exercises

This will help you control your bladder and bowel movement better by toning your pelvic floor muscles. To do this, just sit straight and try to squeeze and lift the muscles around your vagina for at least 8 seconds. Repeat 8 times.

• Abdominal Bracing

Abdominal exercises or abdominal bracing is an activity where you pull in your lower stomach towards your spine for 8 to 12 times. Repeat at least 4 times each day.

• Yoga

You have to remember that some yoga styles like hot yoga or Hatha yoga can be very physically intensive, so focus on practicing yoga styles that are gentler and easier for post-pregnancy. Yin and Restorative yoga are perfect examples that you can try.

• Water Aerobics

Water aerobics allows you to move rhythmically without hurting your ligaments. This is a fun and light activity that can significantly improve your fitness condition.

• Walking

The easiest exercise you can do anytime is taking a short walk. Go for at least three 10-minute walks each day if you want to be in tip-top shape after giving birth.

Moderate and High Impact Exercise

Activities that increase your heart rate, sweating, and difficulty to talk without shortness of breath are recommended after you have eased yourself through a medium to high-level intensity workouts like CrossFit. Your readiness to take on advanced workout routines will still depend on your own background before pregnancy. Typically, three to four weeks after giving birth, you can start engaging in high-intensity training programs that combine vigorous activities like cycling and running. Again, talk to your doctor to know when the best time for you to start a particular fitness program would be.

Postpartum exercises offer several benefits that improve your health and wellbeing in the long run. However, you need to listen to your body’s needs and requirements so avoid any potential health risks and problems. If you’re unsure, always consult your physician before making any decisions.