Pregnancy and childbirth are accompanied by some pretty significant changes in your body, whether that be emotionally, mentally, or physically. For many new mothers, returning to exercise regime after postpartum is an essential step towards reclaiming their health and vitality. However, navigating the transition from pregnancy to postpartum requires careful consideration to make sure that you don’t harm yourself. Hence, understanding your postpartum recovery timeline, choosing appropriate Postpartum exercises, and knowing which activities to avoid are important for your successful return to fitness. In this blog post, you are going to discuss these major aspects. Let’s get straight into it without any further delay.
Understanding Your Postpartum Recovery Timeline: When to Start
The Immediate Postpartum Period
In the first six weeks of postpartum, known as the immediate postpartum period, your primary focus should be all about rest and healing. During this time, you should let your body recover from childbirth, and it’s essential to prioritise self-care and precisely follow the instructions given by your healthcare provider. This Postpartum recovery period is characterised by the body’s natural healing processes, including uterine involution (the process of the uterus returning to its pre-pregnancy size) and hormonal adjustments.
Gradual Introduction to Exercise
Around the six-week mark, if you have had a vaginal delivery with no complications, you may receive clearance from your healthcare provider to gradually resume light physical activity. You can then start with gentle exercises, such as walking or pelvic floor exercises, still under the guidance of your post-natal trainer. For mothers who have had a cesarean section, you need to sit stronger, as it may take a bit longer to receive medical clearance and start exercising.
Listening to Your Body
Lastly, it’s always best to listen to your body and proceed with caution. As each woman’s healing timeline is different, you should always look for signs of a healthy workout routine, such as stable energy levels, minimal postpartum bleeding, and reduced pelvic pain.
| Pro Tip: Pay attention to how your body responds to increased activity, and consult your healthcare provider if you experience any discomfort or complications. |
Safe and Effective Options: Exploring Postpartum Exercises
Pelvic Floor Exercises
Pelvic floor exercises, also known as Kegels, are a safe and effective way to start your postpartum exercise regime. These exercises help strengthen the muscles that support the bladder, uterus, and rectum, which usually get weakened during pregnancy and childbirth. Performing Kegels also improves bladder control, supports healing, and helps with better sexual health. You should start slowly with this exercise, with only a few sets each day.
Walking
Walking is one of the most accessible, low-impact, and safe exercises for new mothers. It provides cardiovascular benefits, helps with weight management, and can be easily incorporated into daily life. You should start with short, gentle walks and gradually increase the duration and intensity as your stamina improves. Walking also gives you the benefit of going outside and enjoying fresh air, which can positively impact your mood and mental stress.
Postpartum Yoga
Postpartum yoga can be an excellent option for improving flexibility, strength, and relaxation. Focus on gentle, restorative poses that promote healing and relieve common postpartum discomforts, such as back pain and tight muscles. Try yoga poses such as, Cat-Cow Stretch, Child’s Pose, Bridge Pose, and Pelvic Tilts. These can also provide mental and emotional support during the postpartum period. Consider joining a postpartum yoga class or following a reputable online program designed for new mothers.
Core Strengthening Exercises
Performing core strengthening exercises after childbirth is beneficial for rebuilding abdominal muscles that may have been stretched or weakened during pregnancy. Begin with exercises that target the deep abdominal muscles, such as modified planks and gentle ab crunches. Avoid traditional sit-ups or high-impact core exercises until you have rebuilt core strength and received approval from your healthcare provider.
Low-Impact Cardio
Once you have built up your stamina and strength, you should move towards low-impact postpartum exercises such as light cardio, swimming, stationary biking, and elliptical training. These are better for your cardiovascular health without placing excessive strain on your joints. These exercises can help with pregnancy weight and overall fitness while being gentle on the body.
Exercises to Avoid During Postpartum
High-Impact Activities
High-impact activities, such as running or jumping exercises, should be avoided in the early postpartum period. These exercises can place excessive stress on the pelvic floor and abdominal muscles, potentially leading to complications such as pelvic organ prolapse or diastasis recti (separation of the abdominal muscles). It’s best to gradually build up to higher-impact activities once you have regained strength and received clearance from your healthcare provider.
Heavy Weightlifting
Heavy weightlifting and strenuous strength training exercises can be too demanding for the postpartum body, especially in the early weeks. Focus on light weights and bodyweight exercises until you have built up your core strength and received medical approval. Gradually increasing the intensity of your strength training can help avoid injury and support a safe recovery.
Exercises That Strain the Abdominal Muscles
Certain exercises, such as traditional sit-ups and bicycle crunches, can put undue stress on the abdominal muscles and exacerbate diastasis recti. Instead, focus on gentle core-strengthening exercises that target the deep abdominal muscles without causing excessive strain. Proper technique and gradually increasing intensity are key to avoiding complications.
Exercises with a Risk of Injury
Be cautious with exercises that involve balance or risk of falling, particularly if you are still adjusting to your postpartum body and any physical changes that have occurred. Activities that require quick movements or sudden changes in direction can increase the risk of injury. Prioritise stability and gradual progress to ensure a safe return to fitness.
Now that you are well aware of when to start exercising after giving birth, find yourself a personal trainer who can support you during this journey. A specialised trainer understands the health issues faced by new moms and plans the workouts accordingly to rebuild their strength and stamina. By Hiring a personal trainer, you can avoid common pitfalls like diastasis recti, injuring yourself and straining your abdominal muscles.
If you are looking for this specialised service in Singapore, then look no further than RESULTS! PERSONAL TRAINING. We have a team of experts for Pre/Post-Natal personal training. They will guide you, support you and train you towards achieving your health and fitness goals. Reach out to us now to book sessions with the experts! Visit our website for more detailed information.
