A woman’s body changes significantly after giving birth. The postpartum body is a beautiful disaster that most new mothers want to get rid of. But how long after birth can you workout? Physicians advise that moms can start working out 24 hours after giving birth. However, vigorous and intense exercises can be done six to eight weeks after the delivery. The body should have enough rest before moms can fully dig into a complete fitness plan. You can start working out at home, buy the equipment that suits you from homegymaustralia.com.au.
What Is Postpartum Exercise
Postpartum exercise helps in restoring your body’s shape and strength. This contributes to the recovery of the pelvic floor, tones up the loosened abdominal muscles, and prevents back pain. Technically, mothers can start minimal exercises 1 day after the delivery. However, full workout routines must only be done after 6 to 8 weeks. This is to ensure that the body has healed and is fully equipped for training.
For new mothers who have undergone cesarian section, working out too soon is not advised. You may consult your doctor or midwife regarding your concerns as this will vary on the patient’s condition. In most cases, vigorous exercises must be avoided, however, light and gentle workouts are typically just fine. You may also perform an aerobic activity with minimal pressure.
Benefits of After Birth Workout
Postnatal exercise poses many benefits for a postpartum woman. It helps their body become strong and fit. This also helps especially if they are breastfeeding mothers who need to tend to their babies all the time.
Below are the surprising benefits of postpartum exercise:
- strengthen and tone abdominal muscles
- energy booster
- prevents postpartum depression
- promotes better sleep
- stress reliever
- reduces weight
- better mood
- heals the body by relieving aches and pain brought by giving birth
- reduces pelvic floor pain
- vitalizes the body which is needed in taking care of a newborn baby
- regulates the stamina levels of the body
- makes the body flexible
- promotes healthy mental disposition
How To Start
It’s important to take things slowly. Do not rush your exercises and start off with light and gentle workouts and aerobic activity. On your first day of working out, you may opt for a short walk at the park. Remember to do this with a trusted companion, just in case you feel dizzy. Make sure to not overdo the walking and do just what makes you feel comfortable. If you are exerting too much pressure on your body, your bleeding will get heavier. If this happens, take a rest.
For mothers who are actively working out before giving birth, doing yoga is the best way to kick off the routine. The gentle movements of yoga will help you restore your flexibility, plus it strengthens the pelvic floor and abdominals respectively.
Doing workouts after giving birth should be done with utmost care. It’s important to remember that at this point, your body is still adjusting after the exhausting period of creating life. Your main focus in exercising is gradually shifting from your postnatal body to a stronger and better physique. Exerting too much effort on your exercises can cause injuries as your joints are still soft due to hormonal changes. For your own protection, do the exercises slowly and give yourself an ample amount of rest in between.
Before You Workout
Safety precautions are advised to make sure that you are prepared for exercises after delivery. In order to avoid injuries and unprecedented events, you may want to take the following things into consideration:
- consult your doctor or midwife and wait for a “go” signal
- do it slowly
- start your routine with a 20 to 30-minute workout per day
- if pain, excessive bleeding, and other signs start to emerge, stop immediately
- gently work your way to intense workouts
Safe Postnatal Exercises
The primary objective of postpartum exercises is to help you make feel-good body movements. Remember that before anything else, your exercise must help you regain your core strength and shape. After doing so, focusing o other parts can follow.
Here are some exercises that you can incorporate into your after birth workout routine:
- Walking. Walking is commonly recommended in the first few months after the delivery. It is an amazing workout that you can actually do together with your baby. Start off the day by taking them out for a nice walk outdoor. It’s also a bonus that pushing your baby in the stroller will add just the right amount of intensity to your exercise.
- Pelvic floor exercises (Kegels). Your pelvic floor muscles are greatly affected during the delivery. It’s important to restore their strength for a full recovery. To do this exercise, you will need to tighten your pelvic (the muscles that stop the flow of urine) and hold it for a few seconds. Do this exercise every day for better results.
- Diaphragmatic breathing. Deep breathing is a safe exercise that you can do a few days after giving birth. The exercise aims to help the stressed mother to relax and calm down. It is effective in stabilizing the core and breathing patterns as well. Anyone can perform the said exercise while sitting on a chair or lying on the floor.
- Postpartum planks. As you may know, traditional planks are great for strengthening the core and upper body muscles. Mothers will surely benefit from this exercise since most of the muscles they used for giving birth are on the upper body. Cesarian section moms should consult their physician before performing planks.
Exercising is a great way to relieve stress and strengthen the body of women who have just given birth. Check how you feel from time to time while you are working out:
- How do you feel?
- Is your body in pain?
- What are the effects of your routine on your body?
- Is your bleeding affected?
- Are you comfortable doing exercises?
Remember that after giving birth you should stick back to your regular health check ups and dental care appointments as well. This dentist from Boutique Dental Care Chatswood advises that you visit your trusted clinic so that signs of oral disease that was ignored during pregnancy, can be detected.