After being fully focused on your pregnancy for nine months, it can be exciting to see yourself looking in the mirror after your baby is born. As she recovers and goes through a new motherhood, she may begin to look at her postpartum body with suspicion and wonder if she will ever adjust to her pre-pregnancy jeans again. It is true that the process requires patience and perseverance. Many women find that it takes up to a year to start feeling and looking like themselves again.
One of the safest and most effective ways to get there is with a progressive walk / jog program designed to build energy and endurance, as well as weight loss. So let’s talk about 10 best fitness tips after pregnancy.
Exercise is beneficial for mothers
Regular exercise after having a baby will strengthen and strengthen her muscles, help her recover from labor if she was born vaginally, and raise her energy levels so she feels less tired. It can help you lose weight and get in shape.
Exercise is good for your mental well-being. It can relieve stress and help prevent postpartum depression. You are also more likely to go out and meet people. But don’t worry about not getting enough exercise. Caring for a newborn is hard work and she may not have the energy or time to exercise as regularly as she would like. Do your best, even 10 minutes is better than nothing.
How Your Body Changes After Pregnancy
When you feel ready to exercise, it is very important not to overdo it. Even if you feel fine after having your baby, your body will have undergone major changes and it will take time to recover. Labor and delivery can create physical problems, such as back and bladder pain, which can be worsened by vigorous exercise. Pregnancy hormones can affect your joints and ligaments for up to 6 months after birth, leaving you at higher risk for injury.
Your abdominal muscles may have separated during pregnancy. They usually return to normal after birth, but can sometimes stay apart. You will need to do exercises to strengthen these muscles and avoid back pain and injury. Your pelvic floor, the muscles and ligaments that support your bladder, uterus, and intestine, may weaken after pregnancy, especially if you’ve had a large baby or have been pushing for a long time. Regular exercises will help strengthen your pelvic floor. But you must be careful not to do more harm by exercising too hard and too soon. Be careful about using heavy weights or doing high-impact exercise, as this can increase your chances of prolapse (when an organ, such as the uterus, falls out).
Getting back to fitness after vaginal delivery
You can start gentle abdominal and pelvic floor exercises the first day or two after birth. If you feel any pain, stop. Once you feel it, start with a gentle walk, perhaps while pushing the stroller. Then, at your own pace, gradually increase the time and pace of your walks. If you can, walk up to 30 minutes a day. Avoid swimming until the bleeding has stopped for 7 days and you have had your postpartum checkup with your doctor or obstetrician (6 to 8 weeks after birth).
Wait until your postpartum checkup 6 weeks before returning to the gym or starting a group exercise program. It is best not to return to your previous level of physical activity until 16 weeks after the baby is born.
10 Safe exercises after pregnancy include:
- swimming and water aerobics (when bleeding stops)
- low impact aerobics
- light weight training
- Sliding leg
- Ankle circles to improve circulation
- Kegel or pelvic floor exercises
You can incorporate exercise into your day, for example when you are hanging out with friends or when you do other tasks (for example, doing pelvic floor exercises while breastfeeding or driving). Walk with your baby in the stroller instead of driving, or do your abdominal exercises on the floor with your baby.
For at least 3 months, try to avoid heavy weights, sitting, and high intensity aerobic activities such as running and playing tennis.
When to worry
Before starting any high-impact exercise, cough or jump on a full bladder to see if you leak urine. If not you are probably ready to practice.
If you’re still leaking urine 3 months after the birth, talk to your GP or a physiotherapist about strengthening your pelvic floor. So if you have trouble emptying your bowel or bladder, feel a sense of pressure in your vagina or notice a bulge or swelling in your vagina, you may have a prolapse.
Before you go, I hope this above article 10 best fitness tips after pregnancy is helpful and informational for you.