Postpartum Exercise
Several reports indicate womenโs level of exercise goes down after childbirth leading to overweight and obesity.
Youโre not surprised! You probably just rolled your eyes or you want to throat punch me. I get it.
You just went through an amazing metamorphosis - your breast are sore, your sleep is interrupted.
๐๐ค ๐ฌ๐๐ฎ ๐๐ข ๐ ๐ง๐๐๐ค๐ข๐ข๐๐ฃ๐๐๐ฃ๐ ๐๐ญ๐๐ง๐๐๐จ๐ ๐๐ฃ ๐ฉ๐๐ ๐ฅ๐ค๐จ๐ฉ๐ฅ๐๐ง๐ฉ๐ช๐ข ๐ฅ๐๐ง๐๐ค๐?
It boosts energy.โ
It may help prevent postpartum depression.โ
It promotes better sleep.
It relieves stress.
It strengthens and tones abdominal muscles.โ
It can help you lose the extra weight that you may have gained during pregnancy.
As soon as you are medically cleared, depending on mode of delivery (vaginal or cesarean birth), you can ease back into exercise routines you enjoy.โ โ
Listen to your body.โ โ
If you had a healthy pregnancy and vaginal delivery without complications, you should be able to resume physical activities days after delivery. Start with taking baby for a stroll 10 minutes. If you had a cesarean delivery or other complications, ask your health care professional when it is safe to begin exercising again.
๐๐ค๐๐ก๐จ ๐ฉ๐ค ๐ฌ๐ค๐ง๐ ๐ฉ๐ค๐ฌ๐๐ง๐๐จ:
20-30 minutes a day. โ
Keep it simple.
Core strength training to strengthen major muscle groups, including abdominal and back muscles (yoga and pilates are great for this).โ
Gradually add moderate intensity exercise.โ
Even 10 minutes of exercise benefits your body.
If youโre a trained athlete, you can work up to vigorous-intensity exercises.โ โ
Stop exercising if you feel pain.
๐ฝ๐ช๐ฉ ๐ฌ๐๐๐ง๐ ๐ฉ๐ค ๐๐๐๐๐ฃ?
Pelvic floor exercises, like Kegels, can be done immediately postpartum.
Walking.
Abdominal exercises, like crunches and a drawing-in exercise, a maneuver that increases abdominal pressure by pulling in the abdominal wall muscles, have been shown to decrease incidence of diastasis recti abdominus and decreased the inter-rectus distance in women regardless of delivery route.
Figure out what motivates you and how to consistently show up for yourself.
๐๐๐ ๐ ๐ฉ๐๐ ๐๐๐ง๐จ๐ฉ ๐จ๐ฉ๐๐ฅ. ๐๐ค๐ชโ๐ซ๐ ๐๐ค ๐ฉ๐๐๐จ ๐ข๐ค๐ข
