For a lot of new moms, getting back into an exercise routine is often a stressful situation; specifically when to start and what type of fitness regime they should ease into. Nine months of pregnancy changes your body drastically, along with your emotions. We spoke to two experts to put together a postpartum exercise regime to get you back in shape after delivery, so you feel healthier and more importantly … happier.
Dr Deanne Misquita, Child Birth Educator & Lactation Consultant Mamma Mia, Fortis Hospital Vashi, says, “A new mom undergoes many changes in her body after the birth of her little one. These changes are physical, emotional as well as hormonal. Postnatal fitness is a safe and natural way of coping with these changes. Exercise is proven to be extremely helpful in driving the blues away”.
According to Dr Neema Sharma, Sr. Consultant, Gynaecology and Obstetrician, Fortis Flt. Lt. Rajan Dhall Hospital, Vasant Kunj, says, “If the delivery is not complicated and you have been exercising till the end, you can do light exercises and stretching soon after delivery too. Take up exercises more gradually if delivery was complicated (in six weeks). However, light pelvic floor exercises and lower tummy muscle exercises can be started”.
The resting period
It’s very important to consider your exercise regime, based on the kind of delivery you’ve had and your level of recovery.
“Post a normal delivery the mother is advised to keep herself active with functional activities and mobility exercises. This is followed by isometric (strength training) exercises for the core from the second day onwards. She can also start a core strengthening program which gradually builds on her muscles after four weeks of delivery,” shares Dr Misquita.
In case of a C-section, doctors recommend mobility in bed soon after the delivery. But depending on recovery as well as the pain levels, the isometric exercises for the core are started only on the third or fourth day, which means a core-strengthening program can be started only after six to eight weeks.
The workout schedule
“Early mobility exercises are recommended immediately after delivery, as the clotting factors in the blood are high and make the blood thicker, thus hampering the circulation,” explains Dr Misquita. These exercises include ankle movements, heel slides and bed mobility. New mothers can also go on short walks to recover faster and manage the pain better, especially in a C-Sec case.
Deep breathing relaxation exercises are highly recommended. Dr Sharma suggests pelvic floor exercises to protect against leaking urine (called “stress incontinence”) after delivery. According her, “warm-ups and cool downs are important. One must beginning slowly and gradually increase the pace”. She also suggests wearing a supportive bra and nursing pads, in case the breasts leak.
Dr Misquita shares some important pointers that new moms should keep in mind while chalking out a postnatal fitness regime.
1. Hire a well-trained and experienced therapist or trainer.
2. A few parts of a new mom’s body are at a higher risk of strain such as the neck, back, shoulder, pelvic floor and the abdominals due to the stretching of the rectus abdominis to accommodate the growing baby in pregnancy, so make sure to not exert them.
3. Wear comfortable sports shoes and cotton clothing, which are not very loose and don’t have loose folds, which may make you fall while exercising.
4. Hydration combined with a nutritious diet is mandatory. A lactating mother should satisfy her body’s needs as well as her baby’s needs.
5. Work on good postures while performing activities to ensure your body is in good alignment throughout the day.
6. The exercise program should always have a well-balanced component structure such as stretching three times a week, muscle strengthening two-three times a week, aerobics three-five times a week followed by daily relaxation.
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