After giving birth, it is common for new moms to feel a bit out of shape and want to get back into exercising.
Exercise can help you regain your strength, improve your mood, and promote overall well-being.
But it’s important to approach postpartum exercise with caution and listen to your body. Here are some things to keep in mind:
Check with Your Healthcare Provider
Before you start any postpartum exercise program, get clearance from your healthcare provider. This is especially important if you had a difficult delivery or experienced any complications during pregnancy.
Your doctor can help you determine when it is safe to start exercising and recommend any modifications based on your individual needs.
Start Slow
After giving birth, your body needs time to heal and recover. It is important to start slow and gradually increase your intensity and duration of exercise.
A good place to start is with gentle exercises like walking or yoga. As you start to feel more comfortable, you can gradually increase the intensity of your workouts.
Engage Your Core Muscles
During pregnancy, your abdominal muscles stretched to accommodate your growing baby.
So be sure to engage your core muscles when exercising to help strengthen your abdominals and prevent diastasis recti, a condition where the abdominal muscles separate.
Some exercises that can help strengthen your core muscles include pelvic tilts, kegels, and planks.
Focus on Pelvic Floor Exercises
Your pelvic floor muscles, which support your uterus, bladder, and rectum, can become weak during pregnancy and childbirth.
Pelvic floor exercises or Kegels, can help strengthen these muscles and prevent urinary incontinence.
To do Kegels, contract your pelvic floor muscles as if you are trying to stop the flow of urine, hold for a few seconds, and then release.
Stay Hydrated
Staying hydrated is important for overall health and wellbeing, especially when you are exercising.
Make sure to drink plenty of water before, during, and after your workouts to prevent dehydration.
Wear Comfortable Clothing and Supportive Footwear
Wear clothing that allows you to move freely. Invest in a good pair of supportive shoes to prevent any injuries.
Get Enough Rest
Sleep is essential for recovery after childbirth and for overall health and wellbeing. Make sure to get enough rest and listen to your body.
If you feel tired or sore, take a break and give your body time to recover.
Consider a Postpartum Exercise Class
Joining a postpartum exercise class can be a great way to get back into shape after giving birth.
These classes are designed specifically for new moms and can provide a supportive and welcoming environment.
Look for classes that focus on low-impact exercises like yoga or Pilates, which are available in gyms like Fitness First or Anytime Fitness.