Being a mother is partly miracle work, partly-emotional-roller-coaster riding and full-time body building. After all, you have a good year Ready One person (this is what we call serious gain now). Once you reach the finish line and meet the living embodiment of your PB (personal best), you can think about what will happen next for you, your body and your exercise routine.
True, there have been some serious changes in your body since you brought a new life to the world. This means that your workout and exercise routines should take into account those changes so that you can go for gold in all the wellness sections. Although physical activity during the postpartum period can be challenging, it is not impossible.
Although your new workout will probably look a lot different from what you used to do, exercise after birth can not only help your body heal but also help it regain its strength. In this guide, we will cover everything you need to know about postpartum exercise, starting with how early you can start and what are the benefits of exercising for new mothers.
Time to return to exercise after pregnancy
So when will you be able to exercise after your baby is born?
It depends but for the average mother, about six weeks after delivery (for complicated pregnancies). By then, your body will be back to normal from the hormonal changes it experienced before and during the birth.
However, like most things related to pregnancy, a one-size-fits-all approach doesn’t work perfectly when it comes to getting back to your workout routine.
For example, if you have an easy delivery, you may feel comfortable doing light exercise just a few days after delivery. On the other hand, if you experience a complicated pregnancy or birth – which may involve a cesarean section – it may take some more time for your body to recover.
Consult your healthcare provider – they will help you understand what your healing body needs and when exercise can be a part of your life again.
How much exercise can I do after giving birth?
Although the answer really depends on your situation (and your healthcare provider’s insights), For new mothers, light exercise should be done immediately after delivery. A gentle exercise is a great way to slowly get back into your fitness routine without putting too much pressure on yourself.
Low-intensity workouts may include:
- Light jogging
These low-key exercises cut the benefits of exercise without putting too much pressure on your body. If you go straight to an intense exercise, you may end up hurting yourself.
Healthcare providers also advise new mothers to avoid high-intensity workouts or high-impact sports immediately after delivery.
Think of it this way – your whole body has spent nine months making it as easy as possible to give birth to your child. That means the joints are a little more flexible and the muscles are a little more worn out. After nine months of preparation Plus The actual work of giving birth to a child will take some time to build up energy in your body and resume normal activities.
Whenever you want to get started, the key is to start slowly and let your body be your guide. As you gradually increase the intensity of your workout, be sure to listen to your body, if you feel any pain, stop and adjust your goals to suit your situation.
Will exercise affect my milk?
Now that you have a child, it may seem that your every thought goes back to making sure they are safe, happy, warm, fed and of course clean and dry. With so much going on in your postpartum body, you may even think that exercise will affect your baby’s life বিশেষ in particular, your milk production.
There is an old belief that high-intensity workouts can make your breast milk very sour as it produces lactic acid for your newborn – a natural by-product of exercise. The good news: According to doctors, these results are extremely rare.
What? By How often you produce breast milk affects your fatigue and stress levels. This is why healthcare professionals advise mothers to start slowly and gradually build up the intensity of their exercise as their body strength increases.
However, as you return to your workout routine, there is one key thing to consider: Pumping breast milk before a workout. This is not to say that the taste of milk will change after you pump, but it can be uncomfortable to work with full breasts.
Long summary? First pump breast milk, Then Pump for your work.
5 benefits of postpartum exercise
There are many benefits to exercising during the postpartum period. Perhaps during one of the many appointments, your healthcare provider may be talking about the benefits of exercise during pregnancy. But how does exercise affect the postpartum body?
# 1 Supports a positive mental and physical well-being
A new baby is a wonderful addition to any family — but it can also be a lot of emotional work And Physically
That’s where the exercise comes in. During light and moderate exercise, your body secretes endorphins, a natural chemical that makes you happy. This is good for your mind And Your body.
# 2 Improves your cardiovascular fitness
Regular exercise also improves your cardiovascular health, aka heart health. It keeps your heart healthy in the long run and improves blood flow throughout your body. Cardiovascular exercise has also been shown to reduce your resting heart rate, improve your mood, and increase your energy levels.
# 3 Strengthen the muscles that need tune-up after pregnancy
Although high-impact exercise can be challenging, light strength training can be done right after delivery if you know your body is capable. When you are pregnant, some muscles may become a bit worn out. These include:
- Abdominal muscles
- Muscles in your pelvic floor
- Your lower back muscles
By incorporating a dose of strength training into your routine, you can help prevent health problems down the road such as muscle injuries, chronic pain, and frequent body aches.
# 4 Builds strong joints
Like muscle, your joints have done a lot of amazing things during your pregnancy and some post-baby TLCs can be used. Exercise can help strengthen your joints and reduce your risk of injury, torn ligaments and
# 5 Increases your energy levels
When you are a parent of a newborn, you need all the energy you can get! This is especially true because your energy levels can fluctuate with hormonal changes in your body after birth. Regular exercise, even if it is less intense, gradually increases your energy levels over time and helps you feel more energized throughout the day.
To try post-pregnancy workouts
You bought leggings after pregnancy, your new workout bra fits like a dream and you are ready to dive into practice. After consulting your doctor, try some of these exercises and jump into your new wellness routine:
- Pelvic alignment representative – Pregnant women are susceptible to anterior pelvic tilt This is when the alignment of the pelvis rotates forward, causing complications such as back pain from excessive pressure on the lower back. You can prevent anterior or posterior pelvic tilt by using pelvic tilt exercises. Lie on the floor with your back and knees bent. As you exhale, aim to flatten your stomach and level your back to the floor. You will notice that your pelvis is slightly bent upwards. Hold this position for ten seconds. Repeat as needed. It is important to strengthen your pelvic muscles after delivery.
- Happy baby posture – This is a gentle stretch of your lower back and at the same time it can help to massage. It works well at the end of a workout. Lie on your back on the yoga mat and hold your ankle, like a baby lying on its back. Gently rock from left to right.
- Deep abdominal breathing: One of the best ways to restore your core postpartum is to take a deep breath. Start by breathing slowly as your stomach softens and expands. Exhale slowly and let your stomach return to its resting state. Avoid sucking on your stomach while inhaling and forcefully exhale when you exhale. You can follow a simple breathing routine for ten minutes a day to adjust breathing throughout your core.
Find your new favorite fitness routine with Choose Fitness
If you are currently pregnant and looking for the best pregnancy workout or have just given birth and want to get back into your fitness routine, be sure to listen to your body. It may seem difficult to manage a baby’s sleep regression after returning to exercise, but you’ve already done the hardest, most important thing – deciding to start. You deserve to celebrate the incredible glory of motherhood and treat your body to a wellness routine that will keep you going for years.
With Choose Fitness, you can find a fitness class, or find a workout that you enjoy, and gradually you can build a level of intensity as you improve. One of the best ways to find a rhythm with your fitness is to join a group class. See the detailed list Group class We offer Chuze fitness and a visit to us Lots of locations To start your fitness journey.
- Hopkins Medicine. 7 Heart benefits of exercise. https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise
- Good health. Postpartum exercise. https://www.betterhealth.vic.gov.au/health/healthyliving/postnatal-exercise#the-benefits-of-postnatal-exercise
- NIH. Pelvic alignment changes during the perinatal period https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6799872/
- Mayo Clinic. Pelvic tilt exercises. https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/multimedia/pelvic-tilt-exercise/
- Healthline. Happy baby posture. https://www.healthline.com/health/happy-baby-pose#about
- Medicine Plus. Kegel exercises. https://medlineplus.gov/ency/patientinstructions/000141.htm
- Informed pregnancy. How to recover your original postpartum. https://www.informedpregnancy.com/how-to-restore-your-core-postpartum/
- Houston Methodist. Postpartum Exercise: What to Know About Exercise After Pregnancy https://www.houstonmethodist.org/blog/articles/2021/feb/postpartum-exercise-what-to-know-about-exercising-after-pregnancy/