Becoming a mother is a life-changing experience. You must take care of yourself physically, emotionally, and mentally during this time. Postpartum exercise is a crucial aspect of recovery and regaining physical strength after childbirth. However, many new mothers are unsure when they can start exercising and what exercises they should do. In this article, we will provide evidence-based information on postpartum exercise and offer tips and guidelines for new mothers.
When to start exercise after childbirth
It’s important to wait until your body has fully recovered from childbirth before starting any exercise. Most healthcare providers recommend waiting at least 6-8 weeks after a vaginal birth and 8-12 weeks after a cesarean section. This allows time for your uterus to shrink to its normal size, your pelvic floor muscles to heal, and any tears or incisions to fully heal. During this time, it’s important to take it easy and focus on rest and recovery.
After the waiting period, you must start with basic exercises, and the intensity of it should be gradually increased. You can start with simple movements such as walking or gentle stretching and slowly progress to more strenuous exercises. It’s also important to listen to your body and avoid any exercises that cause pain or discomfort.
Types of exercise to consider
- Aerobic exercise: Aerobic exercise such as walking, running, or cycling can help improve cardiovascular health and increase energy levels. You can slowly start with aerobic exercise and gradually increase the intensity and duration.
- Strength training: Strength training can help improve muscle tone and can also help prevent postpartum weight gain. Squats, lunges, and push-ups are great exercises to start with. It’s important to use the proper form, start with lighter weights, and gradually increase the weight as you get stronger.
- Pelvic floor exercises: Pelvic floor exercises such as Kegels can help improve bladder control, prevent incontinence, and improve sexual function. It’s important to perform pelvic floor exercises correctly and to progress gradually to ensure proper healing.
- Stretching: Stretching can help improve flexibility and prevent injury. Gentle stretching, such as yoga, is a great way to start.
- Postpartum yoga: Postpartum yoga can help improve physical and emotional well-being and is a great way to bond with your baby. It’s important to start slowly and avoid any poses that put pressure on the abdominal muscles or pelvic floor.
It’s important to remember that every woman’s body is different, and the recovery process can vary. Some women may feel ready to start exercising soon after childbirth, while others may take longer to heal. It’s important to talk to your healthcare provider before starting any exercise program to ensure that you are clear for exercise and to get recommendations based on your individual situation.
An insight from mamahood
Postpartum exercise is important to recover and regain physical strength after childbirth. It’s important to wait until your body has fully recovered before starting any exercise and to increase the intensity and duration slowly and gradually as you get stronger. Aerobic exercise, strength training, pelvic floor exercises, stretching, and postpartum yoga are all great options to consider. It’s important to listen to your body and avoid any exercises that cause pain or discomfort. Before starting any exercise program, make sure to talk to your healthcare provider to ensure that you are clear for exercise and to get recommendations based on your individual situation.
