Today we offer you some tips for the correct resumption of exercise after childbirth. Recovering the physical form after giving birth is an aesthetic issue, but also of health, since accumulating extra kilos can predispose in the future to obesity or the development of metabolic or cardiovascular diseases. Therefore it is important not to forget the practice of physical exercise.
However, the special conditions in the postpartum period make it impossible to exercise in any way.
How do we face the return to physical exercise after childbirth?
- The return to exercise must be gradual, whether walking, swimming, cycling, doing crunches ... We cannot demand the same pace as before. Everything will come, little by little.
- In addition to progressive, physical activity must be smooth. We cannot run the marathon, better to walk at a good pace. We can not do 10 pool lengths at the first exchange, better swim a little and exercise next to the edge of the pool. Do not do an aerobics session but gentle movements such as Pilates or yoga.
- It also has to be a routine practice, starting once a week, a little bit every two days ... You can help us establish an exercise plan by developing a table or a calendar.
- We have to be realistic and not set difficult goals either in terms of exercise or intensity. If we manage to be "humble" in our objectives, we will achieve them. If we set unattainable goals, we will most likely be frustrated and abandon the attempt.
- We can start doing exercises at home: push-ups, abs, yoga ... The gym can wait.
- Exercising in company, with other recent moms or with our partner, can make it more entertaining and stimulating. Of course, when the baby can be by our side we will also enjoy it (exercises at home, the first walks with the stroller ...).
- It is convenient that we use a good bra adjusted to the chest and the correct size, which can vary if we are breastfeeding (or if we have stopped giving it).
- The same with the rest of clothes and footwear. Let's not try to put on the tights before being pregnant.
- As important to mom's physical recovery is exercise as carrying a healthy and balanced diet.
- And, of course, good hydration is essential, especially if we are breastfeeding our baby.
What type of exercise is the most indicated after delivery?
- It is not convenient to start with new exercises that we have never done, but it is preferable to resume what we did before and during pregnancy.
- We can work the areas most affected by pregnancy like belly, hips, thighs, lumbar region and buttocks.
- Walking, swimming, walking, stretching, yoga or Pilates are a good way to exercise after childbirth.
- Performing gentle exercises with our baby, such as the Pilates method, can be very beneficial both for the recovery of the mother's physical form and for the bond with our baby.
When to start exercising after delivery?
- The rhythm of the return to gymnastics it will depend on each woman. Most likely, in the first weeks we do not have the strength, time, or desire to exercise, but even if we were well prepared, it is not recommended to force our body. It is best to wait for the "quarantine" to begin a smooth and progressive exercise.
- Performing some exercises during the first weeks after giving birth to strengthen the pelvic floor may further aggravate the disorder. It is advisable to wait for the area to strengthen itself, which will depend on each woman. Except Kegel exercises, which can be done.
In short, little by little, by performing gentle exercises continuously, we will strengthen our body and recover our physical form, which is very important for our health and for feeling better emotionally. These tips for returning to physical exercise after delivery You can help us.
