Exercise during and after pregnancy today is far common than it was in the early 1980s when most of the research in this field began. However, it’s unfortunate that not all professionals in the healthcare industry understand this rule of the thumb – advising a normal-weight woman on exercise, not to mention less those who are either overweight or underweight.
Over time, researchers have convincingly proven that for healthy, uncomplicated pregnancy, and post-pregnancy, exercise is helpful and should be encouraged.
This article highlights the recent practices in the field of healthy weight management before, during, and after pregnancy. It particularly focuses on the importance of exercise after pregnancy.
Once you’ve given birth, there is a tendency that you will experience all sorts of feelings — ones which you can’t escape are weakness and exhaustion. At this point, the first thing you should do with ease at your convenience is some routine exercises. But in reality, that’s the last thing you
would like to do. Be that as it may, it’s one of the best things you can do.
One thing you should know is that moving your body after childbirth can have several positive effects on both your physical and emotional health. Drafting out a postpartum workout plan, and being faithful to it are key good ways to have a start to this.
Postpartum exercise can help boost your energy, improve your sleep, and has the potential of preventing postpartum depression. The risks of failing to engage in exercise during and after pregnancy are the possibility of suffering from heart conditions; which may include blood clots and damaged blood vessels.
The impacts of making a Postpartum Workout Plan
Doing exercise has shown to have the following immediate impacts on the physical and mental health of postpartum women:
* It boosts energy.
* It helps toughen abdominal muscles.
* It promotes good sleep.
* It may help prevent postpartum
* It relieves stress.
* It ensures weight loss gained during pregnancy.
Ways To Make a Postpartum Workout Plan
Now that you’re convinced, motivated, and ready to move your body, here are some tips from us to get started with.
The following are tips for postpartum exercise:
1) Reach out to your doctor first.
Reaching out to your doctor at the first instance is a key step towards your postpartum exercise
desires. Notwithstanding how exercise-ready you are, ensure you listen to your doctor’s recommendations first.
We generally advise that you ask your doctor about this before leaving the hospital after giving birth.
This will inform you earlier of what exact exercises you should do or shouldn’t do getting home.
2) You have to let your body recover from giving birth first.
You’ve just escaped a rigorous body exercise. The muscles in your hips, thighs, and belly have been stretched and overworked. Your breasts are now bigger and which has added more weight to you. Oh, and don’t forget that you just brought a new life into the world!
So give your body some time to get back to shape before starting any workout to avoid the risk
of unthinkable injuries. Waiting at least a week or two is advisable. At this point, your body would have healed and your hormones – stabilized.
3) go slowly.
Whether it’s right away your doctor advises you, or after your various checkups—start small, gently, and slowly.
A lot has changed in the past nine months you were with a child. You might have been doing some long meter morning run with no problem before you got pregnant, but now it would be dangerous jumping back to where you left off.
We suggest you start with minor exercises like walking and light stretching.
4) Don’t do more than you can.
This is an extension of the above.
Sometimes you may find other women going right back into exercise, and it happened you were never used to it in the first place. In this case, please don’t beat yourself up. Instead, channel your strength to the little you can do.
5) If you take a class, let your instructor know of your status.
Exercise classes are uniquely tailored for new mothers to prevent movements that could lead to injuries. So telling your instructors of your condition would guide them on how to help you achieve your postpartum exercise goals safely.
Getting Started With The Workout
Getting started may include doing a 15-minute walk warm-up. Thereafter, you can then move into basic abdominal or pelvic floor moves, as well as these exercises highlighted below:
Toe pointing. Many new moms experience pain in their feet while pregnant and after. By simply pointing to the toe can help reduce the pain.
Kegels. Women can do Kegel exercises within the first 24 hours of delivery. These are exercises for tightening your pelvic floor muscles. Keeping up to 20- 30 minutes daily is good.
One benefit of kegel and pelvic floor exercises during the postnatal period is that they reduce future urinary problems.
Foot and ankle circles. This is done alongside toe pointing, adding in foot and ankle circles while sitting or lying down can improve your blood circulation in leg areas. With each foot, make large, slow circles. Do it to the right at first, then to the left again.
Pelvic tilting. This exercise gives more result when your knees bent and your feet flat on the
floor as you lie flat on your back. Tilt your pelvis back by flattening your lower back against the
bed or floor. Then tighten your abdominal muscles and your bottom. The benefit of this is that
it strengthens your abdominal muscles and helps relieve aches in your back.