Healthy Exercising Advice for New Mothers
In all honesty, as a new mother, you may find that exercising and getting back into shape fitness-wise is not the first thing on your mind. However, this doesn’t mean that figuring out how to become more physically active isn’t worthwhile. In fact, learning how to exercise regularly after you have given birth could be one of the best things that you can do for your body and well-being. Your body will be vulnerable however, which means that you need to be cautious about the steps you take.
Why it’s good for you
Regularly exercise for new mothers can:
- Improve your cardiovascular fitness levels
- Promote the ability to reach a healthier weight
- Restore the tone and strength of muscles
- Boost your levels of energy
- Improve your abdominal muscles
- Relieve stress
- Enhance your mood
- Help to promote recovery from and prevent postpartum depression
What’s more, ensuring that physical activity becomes a common part of your daily routine can help you to set a more positive example for your new child in the years to follow.
When to Get Started
In previous years, health care providers and medical experts have regularly suggested that women wait for a period of at least six weeks after they have given birth to start exercising. However, this may not be necessary. If you had an uncomplicated and natural delivery, you should find that it is safe to start exercising as soon as you feel capable. If you had a complicated birth or C-section, then you’ll need to talk to your doctor about when exercise can start safely.
Activities you can try
When you decide that you are ready to exercise, start with something that is both simple and low impact, such as going for a walk every day. Once your health care professional has confirmed that you are okay to go ahead with further exercise, you can also consider pelvic tilts or kegel exercises. Pelvic tilts can be done multiple times a day to help strengthen the muscles of your abdomen. Lie with your back to the floor and bend your knees slightly so that you can balance your feet properly against the floor. Then, tighten the muscles in your abdomen and raise your pelvis slightly, holding the position for ten seconds. Work up to twenty repetitions.
Kegel exercises, on the other hand, can be used to tone the muscles of your pelvic floor, which support your bladder, uterus, and small intestine. Contract the muscle that you use to control your flow of urine and hold that for up to ten seconds, then release for ten seconds between contractions. Aim for about three sets of ten repetitions every day.
Goals for Physical Activity
For most women who are healthy, the department of health would typically recommend around one hundred and fifty minutes of moderate-intensity activity every week. Preferably, this activity should be spread evenly throughout the week. However, to get the most out of your exercise regime, consider the following guidelines were possible:
- Always give yourself time to warm up and cool down from a workout.
- Drink plenty of fluids to keep yourself hydrated.
- Start off slowly and increase your pace gradually.
- Avoid becoming overly tired, and stop exercising if you find that you’re in pain.