The Best Ways To Exercise After Childbirth

Physical activity is often recommended after the baby is born. In this article, we will talk about some of the best ways to exercise after childbirth.

Physical activity during pregnancy is also recommended, so do not be afraid to exercise even then. Being active during pregnancy improves or maintains your physical condition, helps with weight control, reduces the risk of gestational diabetes and improves your mental well-being.

It is important to resume exercise and incorporate new postpartum routines to establish good habits that will give you a healthier life.

You can return to your exercise routines gradually after pregnancy as soon as your doctor tells you it is safe. It all depends on how your birth was and whether there were any medical or surgical complications.

In general, you can resume physical activity as long as your pelvic floor muscles have returned to normal and you have no back pain, vaginal injuries or incontinence during or after exercise.

In any case, it is always important to consult your doctor before starting exercise after childbirth.

The best ways to exercise after childbirth

If you had a healthy pregnancy and a normal vaginal birth, you should be able to start exercising again soon after your baby is born.

Postpartum exercise is a perfect way to focus on yourself. If possible, you should exercise two or three times a week to get back in shape. However, you must be patient and respect the recovery process.

1. Go and run

The easiest way to exercise after childbirth is to go for walks. This way, the first stroller rides are a great way to spend time with your baby and rebuild your cardiovascular and muscular endurance. In addition, you get a nice nature experience and some vitamin D.

If you want to start running, you must first start by increasing the intensity and length of your walks. Then try a 2-minute run interspersed with a 2-minute walk at intervals. You will see how you get better and then you can increase the time you run and decrease the time you walk.

2. Practice pilates after childbirth

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. It is ideal for strengthening important muscles needed for recovery.

Almost all exercises strengthen your pelvic floor muscles. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

3. Simma

Swimming is a great way to start exercising again after giving birth because it has a relatively small effect on your joints. This form of exercise has many benefits and helps you, among other things, lose weight and build muscle.

Swimming at a leisurely pace is a great way to get back into exercise without putting pressure on your joints. In any case, you should be aware of symptoms that indicate problems, such as bleeding or increasing pain.

If you have these symptoms while swimming, contact your doctor as soon as possible so that you can discuss the type of activity you can perform.

Finally, do not forget that fatigue and excessive exertion during exercise can increase the risk of injury. Therefore, it is important that you listen to your body and keep track of how you feel during the workout.

Remember to combine strength training and gentle cardio training, because it is the best way to get in shape again. As always, it’s best to avoid getting too obsessed with calories, especially if you’m breastfeeding. You do this first and foremost to make you feel good and strong and healthy.