What exercises can be done after birth and when

 

What exercises can be done after birth and when

Keywords: Postpartum exercises for tummy, When to start exercise after normal delivery, Exercise after birth stitches, Best postpartum exercise program

Many women when they have their baby consider returning to exercise, but of course they have to wait a reasonable amount of time to avoid taking risks.

Physical activity always has many benefits at any stage of life, especially after pregnancy as it helps us to get back to our body and good physical condition.

During the call, there is a "quarantine" that lasts for 6 to 8 weeks after birth, the body recovers after the birth effort and all the hormonal changes that have taken place during 9 months of pregnancy. At that time, we must allow the body to return to normal, allow it to stabilize, the wounds to heal, and so on.

 

How long to wait to exercise again after birth?

You have to have a little patience when it comes to restoring the line, we do not have to focus or focus on losing weight, it is important that the internal organs return to their place, because the pelvis has had to support increased the weight of the uterus during pregnancy, and it must be strengthened, if we do not strengthen the area it could cause urinary incontinence or sexual dysfunction.

Also, if you decide to breastfeed, you will lose weight easily. Since producing breast milk, fat stores that have been stored in the body during pregnancy are used.

Answering the question of time and how long to wait before exercising again always depends on different factors: physical shape, age of the mother, type of birth, whether it was a caesarean section or a natural birth and above all the condition of the pelvis once acquired you baby.

The first step

The first thing to do is to strengthen the pelvis and the ideal for this is to perform Kegel exercises. If the recovery is good and there has been no episiotomy (the incision made in the woman's perineum, from the posterior corner of the vagina towards the anus) if there are no sutures or tears, Kegel exercises They can be performed a few days after delivery.

We emphasize that the midwife should discuss these tips and future actions, so that she indicates when it is best to start.

The first exercises recommended are stretching, yoga, Pilates, walking, swimming, cycling, etc. These types of exercises, if performed carefully, can be performed after the first two months after birth.

 

What are the best exercises?

When the woman starts to feel ready, it is a good time to start exercising slowly and safely. We should never force ourselves to do any exercises if we do not feel well, as this could affect and cause urinary incontinence.

Talking about exercises that classify them as better or worse to perform after giving birth is a complex task where each birth and each woman has different physical conditions. Each one has its own characteristics, its own daily habits and desires.

 

Tone the whole body

At first, they can perform simple exercises at home, from arm bends, yoga, stretching, Pilates, etc. The gym and more active activity can come later. When the woman gets stronger, you can start with light aerobics, walking, walking or swimming.

Tone the pelvic floor

As time goes on, there is an area that suffers a lot during pregnancy and at birth, the pelvic area, so the exercises to maintain and tone this area are ideal for regaining nature. There are a variety of exercises like Kegel or those that we could do with the help of fit ball.

Tone buttocks and hips

If you are looking to tone the gluteal area and hips after giving birth, you should do local exercises, aerobics to burn calories and fat in general. In this sense, you can lean towards long walks around the countryside or long walks around the city, cycling, exercise bike if you have one or swimming in the pool or in the sea, if you have the opportunity.

In addition, with caution and after a reasonable amount of time, you can also do squats or climb stairs, better take advantage of every moment to exercise and avoid the lift.

Tone the breasts

To tone the chest, you can do special exercises to tighten them, you can put your hands together and tighten the chest, press, etc.

Also keep in mind that if you are breastfeeding, you must always be very hydrated so that you never need hydration.

Enjoy exercise with your baby

One of the most enjoyable pleasures is practicing with the child, a new experience to create new memories. Lack of time can be stressful so you can find a calmer and more relaxed time to practice with your child present.

You can go for a walk with the baby in the stroller while he rests in peace and you exercise your body faster, with slopes or smooth areas.

Exercising with your child is a great option so you do not separate from your child and start to get in shape. AND in this respect, not all sports are worthwhile. For example, we cannot ride a bike or go swimming after the first few months, although walking with him, some yoga exercises at home or Pilates are much more accessible.

On the other hand, also, you can exercise with other mothers to learn from their experience, It is usually a positive experience and also increases the incentive to do sports and lose a few pounds. In this sense, the couple can also be encouraged to play sports and exercise with you and your child to increase family ties.

They are very useful activities for everyone.

Be aware of these signs

Exercise and exercise in the first few weeks can also cause some signs that we need to take into account to be alert. If you experience pain or have any of these symptoms, do not hesitate to consult your midwife or gynecologist. Your health first.

 

Your discharge from the vagina becomes redder and there is more.

Your vagina bleeds and it appears when you thought it was over.

You experience pain while exercising either in the joints or muscles.

Have discomfort and pain in the delivery area.

Stop playing sports if you feel the following conditions:

If you feel exhausted and you have no energy.

If the muscles are sore longer than usual after sports.

Slow down your exercises or take a break if you notice the following:

You feel exhausted and not with more energy.

Your muscles are sore for longer than usual after exercising.

Your heart rate it is increased more than 10 beats per minute than usual. For this, it is advisable to monitor your heart rate at rest every morning to know the values.