Postpartum is a period right after the delivery of a child. It typically has a period of one month, but it can get prolonged to two or three months. Among all the relationships in your life, parenting or motherhood is the most prioritized and enjoyable relation. When a woman gets pregnant in her life, it comes up with many challenges, and weight gain is one of the most obvious ones. Fitness and health are essential for everyone. Only a healthy body can have a healthy mind.
Physical activity can surely improve not only your health but also your life postpartum. For a healthy body, you need to work for it. Doing exercise on a daily routine may seem difficult at first, but once you get habitual of it and see the benefits of a workout, it becomes the need. In this time machine era, you need to prioritize yourself as well as his fitness over other practices. (www.wikipedia.org)
Workout after your pregnancy gives you several benefits—however, the time to get started it questionable. Healing or recovery of your body depends primarily on your health condition, but it differs according to the state in which you have delivered a baby.
- If you have a normal delivery, you can start your workout earlier.
- If you have a cesarean case, the scenario is different. You cannot start exercising right after your delivery.
- It is better to consult your doctor before you start doing any workout, whether you deliver your baby through c-section or normal delivery.
A postpartum workout is entirely different from a pre-pregnancy workout. Before starting any workout, there are a few precautions that you should keep in mind and be aware of.
1. Ask your doctor first
The foremost step before anything to reduce your postpartum is to ask your doctor. You think that you are healed, but you don’t know it exactly until you take proper advice. It is preferable to ask specifically what kind of physical activities you are allowed to do. That is how you will get clear about what exactly you can do and what not when you get started.
2. Bleeding to get a stop
Your body and physical health is the priority. Once you start doing a workout, pay close attention to your body that how it is responding to your workout. If you feel any vaginal discharge and other uncomfortable situations, it might not be the right time to do such exercise to that extent.
3. Perfect time for you to start
One of the prior things that you need to take into consideration is the time when you should get started. It is commonly known that you can start exercising after 4 to 6 weeks in your normal delivery. When it comes to a c-section delivery, you should at least wait for 8 to 12 weeks.
4. Start with baby steps
You have a strong, healthy body; it does not mean that you start doing hardcore exercise or HIIT (High-Intensity Interval Training) all at once. Rather you should start doing low profile exercises like walking, light jogging, stretching, and simple yoga.
5. Hormonal changes
Hormonal changes and imbalances are common problems among pregnant women. Imbalances take time to recover. Relaxin is a hormone in your body that helps you loosen joints for labor pain during pregnancy. It takes months for the hormones to get regain. Your joints remain loose than usual, which makes you vulnerable to more pains and different aches.
6. Emotional challenges
Along with hormonal problems, many women face emotional challenges also. Postpartum depression (PPD) is nowadays very common. Due to hormonal imbalances, women face emotional challenges in the form of depression. Mood swing may lead you towards severe depression. It is clinically proven that when you exercise, it not only helps you lose weight but also releases toxic materials from your body in the form of sweating, which leads you to heal emotionally. Mood swings may lead you to lose interest from exercising, but you should stay consistent irrespective of the time that for how long you do your exercise.
7. Strengthen your core
Pregnancy and baby birth weakens your body internally, especially your pelvic area or core. Diastasis rectus is a separation of the abdominal muscles at the end of pregnancy. It is another common issue in pregnant women and, most of the time, heal on its own. However, in some women, it gets worse and needs proper physical therapy that helps to reduce the gap in muscles. You should avoid doing core exercises like crunches, sit-ups, planks, and push-ups for a few months to get your core to strengthen. (www.shape.com)
8. Choosing the right bras
Regardless of your physical status, whether you are in your postpartum or you want to incorporate exercise in your daily routine, wearing the right bra is mandatory for everyone. After delivering a child, your breast size increases ultimately because you are a lactating mother. Breast soaring is obvious when you breastfeed your baby. A feeling of discomfort can be reduced by wearing the right size bra. It is recommended to wear a sports bra during exercise.
9. Weight lifting
As discussed earlier, your health should be your priority. You do not need to do all kinds of exercises, especially weight lifting or weight training. You have to be very cautious when lifting any dumbbell. It is preferable to avoid doing weight training for a couple of months.
10. Keep yourself hydrated
It is essential to stay hydrated and take proper rest to cope with a new lifestyle i.e., motherhood. (www.mustelausa.com)
When you are exercising too hard, your body starts to warn. These signs may include:
- You feel exhausted instead of being energetic.
- You have an elevated heartbeat.
- You feel breathless and started to faint.
- You feel extra lethargic.
- Bleeding started when you thought it has stopped, and blood flows more than regular.
- Vaginal discharge starts to change color.
- Prolonged soreness of muscles.
- Unusual pelvic pains and cramping. (www.babycenter.com)
Avoiding high impact exercises, you can alternate them with the following exercises:
- Light jogging
- Lightweight training