The Best Forms Of Exercise After Childbirth
Exercise enhances recovery from childbirth and refreshes the mind. A new mother can start moving calmly quickly after giving birth according to her own condition and condition. In this article, we will tell you what are the best forms of exercise after childbirth.
Exercise is also recommended during pregnancy, so expectant mothers should not be afraid of light exercise. Activity during pregnancy maintains physical fitness, controls weight gain, reduces the risk of diabetes during pregnancy, and most importantly, improves mental well-being.
After giving birth, it is important to maintain a healthy lifestyle and also include exercise in the new daily routines of a family with children. A fresh mother can start moving as soon as she feels she can. If you are unsure about starting exercise, you should talk to your nurse or doctor. Recovery from pregnancy and childbirth is individual and is also influenced by the method of childbirth and possible complications during pregnancy or childbirth.
In general, exercise can begin when the pelvic floor muscles have returned to their normal state, and the new mother does not suffer from back pain, a feeling of heaviness in the vagina, or urinary incontinence while exercising.
The best forms of exercise after childbirth
Exercise is a great way to focus on yourself after giving birth. Ideally, a fresh mother should exercise two to three times a week to help her body recover. However, it is advisable to remain patient and allow time for recovery.
1. Walking and running
The simplest way to move after childbirth is to walk. The first stroller loops are a great way to connect with your child and at the same time develop the endurance of your heart, blood vessels and muscles.
If you want to switch from walking to running, you should first increase the duration and intensity of the walks. You can then start starting interval exercises where you run and walk alternately for short stretches. As fitness improves, running time can be increased and walking time can be reduced.
2. Pilates
Pilates is one of the best forms of exercise even after childbirth, as it is a very safe way to exercise. Pilates strengthens important muscles that help the body recover.
Almost all exercise strengthens the pelvic floor muscles. Pilates also helps to deal with postpartum mental problems such as stress and lack of control.
3. Swimming
Bathing is a great way to go back to exercise after childbirth, as swimming has a gentle effect on the body. The benefits of swimming include promoting weight loss and restoring muscle firmness.
Low-resistance and low-power swimming is good for the joints and ligaments, as moving around in the water does not strain these parts of the body. However, it is good to be aware of problems with language symptoms, such as bleeding or increased pain. If such symptoms occur during swimming, consult a physician.
Fatigue and excessive effort during exercise predispose to injuries. It is important to listen to your own body and observe how you feel during your workout. A combination of muscle fitness training and low heart rate aerobic exercise is the best way to get back in shape.
