When we feel tired, exercising may be the last activity we want to do. However, an active lifestyle can help you relax, keep your body fit, and make you more energetic. However, people are often afraid to go back to exercise after giving birth. Exercise after giving birth can speed up the recovery process of a woman's body after childbirth and prevent postpartum depression.
When can I start exercising after giving birth?
Pregnant women who go through their pregnancy without serious problems and give birth normally or vaginal delivery can usually do sports a few days after giving birth or when they feel ready. However, if the birth process was carried out via cesarean section or there are other complications, you should consult a doctor before starting sports. It's a good idea to hold off on vigorous-intensity exercise until after the check-up six weeks postpartum.
What are the benefits of exercise after giving birth?
Here are some of the benefits that can be obtained if you start exercising again after giving birth:
It helps to lose weight gained during pregnancy. Combine this with limiting the number of calories consumed for maximum results.
- Improve the health and fitness of the cardiovascular system.
- Strengthen the core muscles around the abdomen.
- Increases energy.
- Relieves stress.
- Improve sleep quality.
- Reducing symptoms of postpartum depression.
What should be considered before exercising after giving birth?
A woman's body goes through many changes during pregnancy. Therefore, don't just equate fitness levels before pregnancy and after childbirth. Here are a few things to note:
Pregnant women's lower back and core muscles around the abdomen are usually weaker than usual.
Ligaments and joints tend to be more stretchy and flexible during the months following delivery. Doing so can increase your risk of injury if you stretch and twist too much.
Do not use a sports bra that you used to be used before the pregnancy. Pregnant women tend to have changes in size around the back and breasts. So use a sports bra that fits the current size.
Tips for exercise after giving birth
Healthy women are generally advised to do 150 minutes of moderate-intensity aerobic activity each week, including for women who have just given birth. Here are some tips that can be implemented in your exercise routine:
- Allocate time to warm up and cool down in each exercise session.
- Start slowly and increase the intensity according to your physical condition and fitness level.
- Make sure to get sufficient hydration.
- Wear a supportive bra and use nursing pads in case of seepage of milk.
- Stop exercising if you feel aches or pains.
Arranging time for exercise amid busy parenting may be a challenge in itself. In addition, hormonal changes that occur can sometimes make us emotional or feel too tired to do sports. But don't give up. You can invite your partner or involve your baby in the sports you are doing, like taking a baby for a walk to the park.
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Sources:
Mayo Clinic Staff. (2021). Exercise after pregnancy: How to get started. Mayo Clinic. [online]. https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596
NHS UK. (2022). Keeping fit and healthy with a baby. NHS UK Website. [online]. https://www.nhs.uk/conditions/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/