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Fitness Routines for New Mothers

Getting your body back after having a baby is not as hard as you might think. Starting a regular exercise program soon after giving birth is not only good for your overall health, but may also help reduce the risk of postpartum depression. Read on to know more.

Best Exercise & Workouts after Giving Birth

Let’s discuss the best low-impact exercises you can perform to start your postpartum fitness journey.

1. Walking:

Walking is one of the simplest ways to ease into a fitness routine after giving birth.
Walking helps to:

• burn calories

• improve circulation

• decrease the risk of deep venous thrombosis, and

• strengthen the muscles of your legs

Whether you have undergone a C-section or you have had a normal delivery, walking is a recommended exercise. It is suggested that a new mother should walk 10-15 minutes per day for at least 3-4 times per week.

2. Deep Belly Breathing:

This breathing exercise with abdominal contractions can be done within an hour of giving birth. It helps relax muscles, and it starts the process of strengthening and toning your abs and belly.
To perform this: Sit upright and breathe deeply. Contract and hold your abs tight while inhaling and relax while exhaling.

3. Kegels:

The kegel is one of the most effective postnatal exercises to strengthen your pelvic floor muscles. This classic exercise helps to tone bladder muscles, which is affected by the birthing process and helps to reduce risks of incontinence associated with childbirth.
This exercise can be performed prior to pregnancy, during pregnancy, and in the immediate postpartum period from any position and from wherever you are.
It is done by contracting and holding muscles that control the urine flow. Try to do this 10 times per session, three times a day.

4. Head Lifts, Shoulder Lifts, and Curl-Ups:

These three movements help strengthen back muscles. They also tone the tummy and abs and burn calories.

• To perform Head lifts: lie on your back with your arms along your side. Slowly lift your head and neck off the floor as you exhale and inhale as you lower your head back down.

• To perform Shoulder lifts: Get in the same position as head lift. Raise your head and shoulders off the floor, reaching your arms and hands towards your knees.

• To perform curl-ups: Get in the position as head lift. Lift your torso until it’s halfway between your knees and the floor. Reach towards your knees and hold for 2 to 5 seconds.

Postnatal exercise guidelines You Must Follow:

With a postpartum exercise plan, it’s important to consider several factors. These include:

• Any pregnancy or delivery complications, and the type of delivery

• The mother’s exercise history and activity levels throughout pregnancy

• Current and previous health and injury status

• Postpartum recovery, both physically and mentally

• Factors such as family and work situation, and support from family and friends

Women are advised to wait until 6 weeks after birth before resuming exercise. However, the 6-week mark shouldn’t be seen as some sort of set marker for postpartum mothers to begin exercise. Some women may be ready to exercise soon after giving birth, while others may not be ready for a lot longer.
Also, those who have had a c-section are recommended to consult their healthcare professional before resuming physical activity.
It’s important to remember that an exercise program can come in many shapes and forms, and the decision to start exercising again should be unique to each mother, and in line with doctor recommendation.

Conclusion

As you can see from the points mentioned above, postnatal exercise routines are advantageous and help you in several ways. So without waiting any further, start exercising immediately and give your body and mind the boost they need.

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Source: VeryWellFamily, WhattoExpect

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on June 06, 2023