Your body undergoes many changes right after delivering the baby, so you cannot return to your normal physical training program immediately following the birth of your baby. Listen to your body especially in the early weeks after delivery.
Sleep deprivation as well as recovery from labour can affect your balance, agility, and your energy level. It is still best to stick with low-impact, low-risk activities until you feel completely recovered. As your body recovers from pregnancy and labour, you need to gradually re-condition yourself.
Getting back into your regular program depends on individual circumstances, and discussion with your doctor. Prior to starting any postpartum exercise program or returning to your exercise routine, you should see your physician regularly to ensure that it is safe to resume exercising. Continuing with your physical activity at this stage has lots of benefits.
Postpartum Exercises will help:
◆ Improve your muscle strength and stamina which will make looking after your newborn easier
◆Lose weight and regain your pre-baby figure
◆ Tone muscles stretched during pregnancy and delivery
◆ Protect you from muscle pains and aches with relieving muscle tension
◆Reduce the risks of depression by increasing the endorphine levels
◆ Improve self-confidence and self-image
◆ Improve you energy level
◆ Decrease the pain from breast feeding position
The most important exercises in the first few days after birth are your pelvic floor exercises. Start doing them as soon as you can. Strengthening your pelvic floor will help to protect you against having accidental urine leaks. Pelvic floor exercises will also help your perineum and vagina to heal more quickly.
Don’t go swimming until you have had seven days without any bleeding or discharge from your vagina (lochia). If you have had stitches or a caesarean section, wait until after you have had your postnatal check.
You are doing this, not just for You, but for Both of You
Healthy moms raise healthy babies.
Fit moms give birth to leaner, stronger, healthier, and even smarter babies, who may even have better motor-functioning, cardiovascular capacity, with a greatly reduced risk for developing obesity, diabetes, and other related health challenges as adults.
Your investment on your health and fitness has long-term benefits for you and your ability to spend quality time with your baby and your family.
Written by: Tina I Ureten MD, RDMS, RDCS