Severally, female fitness has generated concerns among women on how and when a woman should start taking workouts after pregnancy. The worry centres on how healthy exercise is to the new mother and when she can start doing exercises. Exercise is great and beneficial for mothers who have newly put to bed. It raises energy levels, reduces stress, and prevents depression after pregnancy.
Before highlighting some of the benefits of female fitness workouts after pregnancy and suggest some activities, it is beneficial to consider the different conditions a new mum might be and how to approach workouts. Please note that you are to stop the exercise immediately if you feel pain irrespective of the condition.
When should I consider female fitness after delivery?
In the event of a vaginal birth without complications, you can begin very light intensity workouts a day or two after birth, focusing on the pelvic floor and the abdomen. Workout type can be short distance gentle walk, gradually increase the distance, pace, and duration. For the first few weeks after delivery, make a maximum workout duration of 30 minutes.
In the case of a vaginal birth with tearing, let your body heal before undertaking any workout in order not to increase bleeding. Depending on the degree of injury, healing may take as much as 4 weeks. It is advisable to consult your doctor to know if you can engage in any exercise without putting yourself in harm’s way. It is also healthy not to participate in swimming until after 7day when the bleeding had stopped and not without a doctor’s approval.
In the event of a cesarean section, you should be able to walk a day after the delivery. Whenever you are ready, try to do some walking; it boosts blood circulation, consequently preventing clotting. As simple as taking a few steps are, it is the appropriate exercise for your condition. Do not try to overdo things.
In any event, female fitness involving an intense workout or returning to the gym should take place only after the 6-week postnatal medical evaluation. When you feel ready and have been medically cleared to begin, resume training at low intensity and progress as your body adjusts. If you feel vaginal or abdominal pain, blood and fluid leak, your body is most likely not ready to resume exercise.
Benefits of exercise after pregnancy
Exercise is decent for the happiness, liveliness, and wellness of the mother. It gets the mother back quickly into relating well with other people. Participating in female fitness exercise after pregnancy strengthens the abdominal muscles of the new mum. It increases blood flow and cardiovascular fitness in general. Furthermore, exercise encourages weight loss, makes sound sleep possible, raises energy level, and helps speedy body recovery.
Intensity and Duration
The Department of Health and Human Services endorses a minimum duration of 150-minute regular exercise a week. The intensity of the workouts should remain moderate. In cases where the mother needs to do highly intense workouts, consider feeding your baby or pumping before the workout.
Why new mum finds female fitness difficult
There are many things associated with being a new mother; some of such is a strange body, the new baby demands, and of course, the emotions. Yet, you should encourage yourself to carry out physical activities that will get you active, lively and dispel depression. Involve friends and family to make it more vibrant. Be consistent with it, laying your baby by your side.
Caution on workouts
Some changes have taken place in your body over the last 9 months, including abdominal stretching and pulling, you have to be very cautious at first with abs workouts. Abdominal bulging may occur to someone diagnosed with diastasis recti. Besides, if you feel dizzy or lightheaded during or after exercise, then stop. It can be an indication that you are pushing your body too hard. Be on the lookout for any form of change in your milk production. Returning to fitness after delivery is a gradual process.
Female fitness workout for the first few months after delivery
- Commence postpartum exercise with walking. Take a few steps at first then increase distance and pace as the body heals. Take a walk for 10 minutes and rest for 5 minutes.
- Pelvic floor exercise (kegel)
Take a seek with your back straight and slightly leaned forward, squeeze and pull up (contract) the vaginal muscles like when trying to stop your pee. Hold in this position for about 10 seconds (or for as long as it is convenient) relax for another 8 seconds. Repeat the process for about 10 times.
- Pelvis tilt
Lie on the floor with your back flattened on the ground and your knees bent. Tighten your abdominal muscles and tilt your pelvic up slightly. Do this a few tunes a day and work up to 10 minutes each time.
- Happy baby yoga pose
Pelvic muscles may contract after delivery; this can give some pain. This workout can help gently stretch your muscles. Lie flat on your back, let your knees come towards your chest. Slightly widen your knees, let it be wider than your hips. Let your hands go between your knees to hold the outside of your ankle. Let your feet face upwards then gently pull your feet to lower your knees. Try holding the position for about 60 seconds
- Modified Sife Plank
This exercise strengthens the abdomen sides, the lower back. It is ideal to bring a newly delivered woman back to female fitness by strengthing the core without adding pressures. The muscles are pulled back into initial positions. Lie on your side resting on your elbow, bend your knees, your feet slightly behind. Raise your hips to engage your abdominal muscles. Hold this position for about 30 seconds. Rest and repeat on the other side. Complete 2 sets on each side.