During pregnancy, our body undergoes many important changes that transform it into a new version of ourselves. There are various reasons for returning to exercise after childbirth , either to lose the kilos that remained from pregnancy or to get active again.
One of the most frequent doubts about physical activity after having a child is the moment in which we can start. We tell you when and how to exercise again after childbirth .
When to return to exercise after giving birth
It goes without saying that each woman is different, but in all of them you have to wait a reasonable time to recover from childbirth, since you cannot exercise immediately after giving birth , regardless of whether you had a natural delivery or cesarean section. I have scars on my abdomen and I am pregnant: what to take into account and how to take care of them.
After the birth of the baby , quarantine or puerperium takes place , a period that lasts six to eight weeks, and in which our body slowly recovers from all the changes that it experienced during pregnancy and childbirth.
During this time, it is not recommended to do intense exercise , since we must allow our body to go through this recovery process, in which, in addition to stabilizing, we will have to wait for the wounds to heal.
Once this time has elapsed after childbirth and when we notice that we already feel ready, we can begin to activate ourselves physically, however we must continue listening to the signals of our body to be attentive and avoid moving or forcing ourselves more than we can.
Although the quarantine is over, our body is still delicate, so inappropriate or too intense exercise could be counterproductive and cause other problems, such as incontinence. Therefore, the return to exercise should be gradual and progressive.
We cannot start at the same rate as we left off before pregnancy and even before giving birth, because the body has undergone many changes and the muscle strain in the pelvic area is important, as well as the weakness of the leg muscles.
In addition to being progressive, physical activity must be gentle at first . For example, instead of a marathon, a few minutes of easy running; instead of ten lengths in the pool, a couple of them; exercises such as aerobics or spinning we change them for pilates or yoga. And little by little we will increase the rhythm.
Remember that before starting any exercise routine after childbirth, you should consult your doctor , who will give you the go-ahead so that you can begin to activate little by little.
What exercises are the best after childbirth
Once you have discussed it with your doctor and he has given you permission to do so, start with gentle and light exercises . If you were active during pregnancy until before delivery, it will probably be easier for you to return to exercise.
One of the best exercises to re-activate after childbirth is walking, which you can do in a nearby park and you can even bring your baby in his stroller to keep you company. Galactocele or milk cyst: what is it and how is it treated?.
Something that we must take into account once the quarantine has passed and we resume physical activity, is that we must work on strengthening the pelvic floor, for which we can do exercises for this , which will help us strengthen the internal pelvic area.
After your body gets used to resuming physical activity after childbirth, you can increase the frequency and intensity of it . A great option for exercising is training at home, as this way we can fit them into our daily routine and without the need to transport ourselves or get a babysitter.
Exercises such as yoga and pilates are ideal at this point, as both are low-impact and will help us improve our body posture while we exercise gently.
Later we can start working on strengthening legs and abdomen , and once we have strengthened and toned them, we can complement them with light aerobic exercise , such as cycling, both indoor and street, or the elliptical. After this, we can incorporate more intense and extensive routines and training, in which we work the body in a complete way.
exercise with baby
One of the most pleasant and, above all, the most practical ways to exercise again after childbirth is to do it together with our baby . It is clear that the lack of time is going to be an obstacle for us to exercise, if we do not approach it in a different way than we did before becoming mothers.
The practice of exercise with the baby is a great option to not separate from the little one and start to get in shape . Obviously, not just any sport works, but yoga, pilates and walking are perfectly possible accompanied by the child. When he grows up, we can add him to the bike.
Exercising in a group with other new moms can also be a positive experience. Your partner can also join the family exercise and thus encourage you to be constant and feel the moment of physical activity as something pleasant to be able to share it. In addition, we are going to reinforce the bond with the baby by carrying out this extremely beneficial activity for both of us.
General tips for exercising after childbirth
In addition to knowing how and when to resume exercise after childbirth, it is important to mention other information that you must take into account to do it safely:
- Stay hydrated before, during and after your workouts, especially if you’re breastfeeding, as your body requires more water to replenish the fluids it loses while nursing.
- Wear suitable clothing that is comfortable and breathable.
- Do short sessions with few repetitions and with breaks in between each one, to give your body a chance to recover.
- Use a suitable bra , because although you will start with low-impact exercise, you must take care of the chest and its tissues.
- Pay attention to your body. Do not demand too much from your body, watch your heart rate and take care not to hurt your muscles.
- Eat a healthy and balanced diet , so that you do not lack any nutrient and you can carry out your exercise routine with energy.