Your Postpartum Exercise Plan for Healthy Life
Your Postpartum Exercise Plan
Founder: Florida Women’s Health Worker
When your newborn baby is keen on snatching, the last thing you have to consider is exercise. As a new mother, breastfeeding late at night, changing diapers and hormonal fluctuations will consume your energy and time, making it difficult for you to consider fitness. Although postpartum exercise is difficult, we encourage patients to find time to exercise so that they can get better health as new mothers.
Benefits of Exercise after Pregnancy
After pregnancy, exercise can help you and your body to adapt to pregnancy and childbirth in a healthy way. Even light activities, such as walking 15 minutes a day, can also bring benefits to mothers, such as better sleep quality, lower stress and higher energy levels.
Exercising after pregnancy can also help you lose weight in your baby, especially when combined with a healthy diet. It can improve your heart health, help you build muscles, and begin to tighten your abdomen after delivery.
Starting a regular exercise program when your child is still a baby can enable you to start showing your child examples of a healthy, active lifestyle. As children grow up, they will learn about the importance of exercise through observation and develop healthy habits.
Develop a Postpartum Exercise Plan
Before starting any exercise program, you should talk to your doctor about what suits your body and health. Every woman will have a different experience after giving birth, so you need to make a postpartum exercise plan according to your needs.
If your vaginal delivery is normal, you may start to be active a few days after delivery. Discuss the restrictions with your OB/GYN. Don’t push it; start exercising only when you feel your body is ready.
If you had a caesarean section, it may take more time to heal, about six weeks or more. Consult your doctor about post-natal care exercises.
When preparing to exercise after pregnancy, try 150 minutes of moderate-intensity exercise every week. Incorporate these exercises into your weekly or daily routine to achieve your exercise goals:
Walking is a safe postpartum exercise that newborns can do. Secure your baby in a stroller or basket and go to your favorite park or jogging path. If you are a pre-pregnancy runner, you need to return to a normal working level.
Pelvis and Kegel exercises. You can perform these exercises at home to rebuild the pelvic floor muscles, thereby reducing the risk of incontinence or other postpartum complications.
Postpartum exercise class. Some gyms, yoga studios and even hospitals offer courses for new mothers, such as Baby Boot Camp or Strollercize. These classes relax your body while emphasizing the strength rebuilding of the abdominal and pelvic muscles.
swimming. Swimming is a full-body exercise that is good for your joints. Swim at your own speed, then slowly increase the exercise time or distance.
Water courses. Like swimming, water courses allow you to exercise while reducing stress on joints and muscles. Try water yoga, Zumba or aerobic exercises to find the exercise that suits your body.
If postpartum exercise causes bleeding, pain, or discomfort, you should stop exercising and give the body more time to recover. Pushing yourself prematurely can hurt your recovery.
Tips for Postpartum Exercise
To find the time and energy for postpartum exercise, you need to rely on your support team. you should:
Schedule time for your partner to take care of the baby while exercising.
Look for friends who also need exercise, class or walks together.
Take the “Baby and Me” course and let your baby participate in sports.
Remember, even just ten minutes of exercise can make a difference. Try to exercise at any time and place.
If you are concerned about exercising after pregnancy, always talk to your trusted obstetrician and gynecologist for more tips and advice.
For other support for weight loss, you can rely on weight loss programs and nutrition counseling from Florida Women’s Health. Our understanding experts can help you develop a personalized plan for postpartum exercise and diet.