How to Keep Fit after Baby Arrives
Postpartum fitness is an essential part of maintaining a healthy lifestyle after pregnancy. It’s vital to get back into shape after giving birth because it helps prevent future health problems.
Exercise during pregnancy is beneficial for both mother and baby. It improves circulation, strengthens muscles, increases energy levels, and reduces stress.
Here are some tips to prepare for exercise after pregnancy.
What exercises are best for postpartum?
The most common types of physical activity that women do while pregnant include walking, swimming, yoga, aerobics, weight training, cycling, running, dancing, and strength training. These activities can be done anytime in the day or night as long as they don’t cause undue discomfort.
However, you should avoid exercising on your abdomen if possible. This may lead to excessive pressure being placed upon the uterus, which could result in miscarriage. It would help if you also didn’t lift anything heavier than 10 pounds without first consulting your doctor.
How To Keep Fit after Baby Arrived?
It takes about six weeks before your body returns to its pre-pregnant state. During this period, you’ll need to take extra care not to overdo things when working out. If you’re feeling tired, sore, or have other symptoms such as nausea, vomiting, diarrhea, fever, chills, headaches, dizziness, shortness of breath, chest pain, abdominal cramps, or swelling around the eyes, neck, face, hands, feet, legs, arms, or ankles, consult your physician immediately.
You might feel better by resting more often throughout the day rather than trying to push yourself too hard. Also, try taking frequent breaks from strenuous workouts so that you won’t become overheated.
If you’ve been doing regular aerobic exercise before becoming pregnant, continue these same routines once you begin having contractions.
If you haven’t exercised regularly before getting pregnant, start slowly. Start with light jogging or brisk walks until you build up your endurance. Then gradually increase your intensity level.
When Should You Work Out Post Partum?
There isn’t one specific time frame within which you must work out following childbirth. The only rule is that you should always listen to what your body tells you. Some people nd that their bodies respond well to moderate exercise, whereas others prefer intense workouts. Whatever type of workout routine you choose, make sure that you stick to it consistently.
In addition to helping you maintain your figure, regular exercise will help keep your heart strong and reduce your risk of developing high blood pressure later in life. Regular exercise has also been shown to improve sleep patterns and relieve depression.
Aerobic exercise is recommended every day. Aerobic exercise includes activities like walking, bicycling, swimming, hiking, tennis, basketball, volleyball, soccer, dance, cross country skiing, golfing, bowling, softball, baseball, squash, racquetball, badminton, horseback riding, rowing, water polo, archery, martial arts, and rock climbing. Strength training involves lifting weights, using resistance bands, performing calisthenic movements, and practicing gymnastics. Weightlifting requires special equipment, including dumbbells, barbells, medicine balls, kettlebells, sandbags, and elastic tubing.
Exercise during pregnancy helps prevent backaches, varicose veins, hemorrhoids, constipation, leg cramps, swollen breasts, urinary tract infections, premature labor, low birthweight babies, gestational diabetes, preeclampsia, cesarean sections, and stillbirths. It’s important to note that some studies show that vigorous exercise increases a woman’s chances of delivering prematurely. So, although there aren’t many risks associated with mild forms of exercise, those who engage in heavy exertion run an increased risk of complications.
Women who participate in sports during pregnancy tend to deliver healthier infants compared to non athletes. Athletes were found to give birth to children weighing approximately 100 grams less than non athlete moms. Athletes also had fewer cases of respiratory distress syndrome, cerebral palsy, and intrauterine growth retardation.
Some doctors recommend that pregnant women refrain from participating in contact sports because of the potential dangers involved. Other experts believe that certain kinds of exercise benefit both mother and baby. They say that gentle stretching and strengthening exercises are safe alternatives to traditional athletic endeavors.
However, even though some research suggests that exercise benefits mothers and fetuses alike, it doesn’t mean that all forms of exercise are equally beneficial. Women who perform rigorous cardio workouts are likely to experience more significant fatigue and exhaustion than those who practice gentler forms of exercise.
So how much exercise is enough?
The American College of Obstetricians and Gynecologists recommends that expectant mothers get at least 30 minutes per day of aerobic activity or strength-training exercises three times each week. This amount can be broken up into 10-minute sessions throughout the day. If you’re not used to exercising regularly, start slowly by doing just five minutes of physical activity on most days of the week.
Gradually increase your daily total as your fitness level improves.
If you have any concerns about whether or not you’re ready to begin working out after giving birth, talk to your doctor first. They may suggest that you wait until six weeks after delivery before starting a new program. However, if you feel comfortable jumping right away, then go ahead!
Just remember to take things slow so that you don’t injure yourself.