Exercise after Pregnancy: How to Get Started : Giving birth is one of the most beautiful and rewarding things in life, and the role of a mom is something that every woman describes as a magical experience. It can completely change your life and turn it upside down, making you change your habits and everyday routines.
That’s often the case with moms who loved to exercise on a daily basis, since that isn’t possible after pregnancy – at least not at the same extent. If you want to know how to start exercising again after giving birth, just stay with us and check out our five useful tips!
Be careful to start slowly and not to overdo it
If you’re wondering how soon after delivery you can start exercising again, the general rule says that you should wait until your six-week postpartum checkup, so that your doctor can see how you’re doing. That’s exactly why it’s so important to be patient and start slowly, especially if you weren’t active during your pregnancy. However, women who exercised during their pregnancy and had a normal vaginal delivery can do light exercises within days of giving birth – of course, if they aren’t in pain. These exercises include stretching, walking, and modified pushups, so listen to your body and go for them if that feels okay.
Have realistic expectations
This is closely connected to the previous point simply because you really have to take it easy and set some realistic expectations, even if you used to work out on a daily basis before and during your pregnancy. The best way to avoid disappointment is not to expect too much, so make sure you realize that your body won’t feel the same way, which is why it’s unlikely to perform in the same way either. One of the best ways to start is to simplify your training schedule and take one step at a time, which is a great way to regain confidence and feel great about yourself once again. This is particularly important if you had a C-section since it takes several weeks to heal, which may cause impatience and anxiety if you were passionate about your workouts before giving birth.
Make sure you pick the right type of exercise
As already said, light exercise like stretching is an amazing way to start. Low-impact aerobic activity like walking is also a fantastic choice which will help you to regain strength and gradually increase the length of your walks. On the other hand, if you’re interested in a different kind of exercise classes, you should definitely go for ones taught by a postpartum exercise specialist. There are a lot of gyms, yoga studios, and recreation centers that offer such programs, so you can sign up for them and take your first classes there. Ones that focus on toning and stretching may be a perfect option if you’re at the very beginning. Of course, there are moms who have always been into cycling, and if you’re one of them, you should get back in the saddle after six weeks, but only if your doctor has given you his approval. As for the bike, you should make sure to get one with a seat that’s as comfortable as possible. Professional ones, like MTB bikes, can be a great choice since these won’t cause you any discomfort while riding.
Take it easy on your abdominal muscles
As your belly expands during pregnancy and labor, you may develop a gap between your abdominal muscles that may or may not fully close after delivery. This gap won’t cause any serious problems, but it may affect your workout schedule since you’ll have to adapt it a little bit. You shouldn’t put too much stress on those muscles in the first several months after the delivery, which is why you shouldn’t do any traditional sit-ups or crunches. Besides that, you can always ask any fitness instructor with expertise in prenatal exercise to show you some exercises for strengthening your abs before giving birth. There are also amazing postpartum exercises that can minimize stress on your lower back. Abdominal binders can also be useful in this case, but you should better check that out with your fitness instructor.
Don’t forget to hydrate properly
Drinking enough water on a daily basis is an absolute must, especially when you’re breastfeeding. This is also essential because some exercises may affect your ability to breastfeed, which should be prevented. As long as you drink enough water, the composition and amount of your breast milk will be intact, which should be your top priority right after giving birth. Of course, proper hydration is crucial all year round, so be sure you always have a bottle of water in your bag, wherever you go. Don’t forget it when you go out for a stroll with your baby either, because you never know when you’re going to feel thirsty. Just put your bottle in the cup holder to remind you to drink water more often, and you’ll be all right!
As you can see, starting to exercise again after giving birth isn’t really a piece of cake, since there are so many things that need to be taken into consideration. However, you shouldn’t panic at all, simply because your body will let you know if something is right or wrong. Just listen to your body (and your doctor, of course), and everything’s going to be okay.
Exercise after Pregnancy: How to Get Started
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