How to return to normal weight after childbirth

How to return to normal weight after childbirth

How to return to normal weight after childbirth – Many doctors suggest that you should wait between four and six weeks after giving birth to start exercising. Also, if you have had a cesarean section, a severe tear in the perineum, or other complications, you may need even more time to start exercising, but if you think you have enough ability, you can start exercising sooner. It is best to seek your doctor’s approval and permission before starting any physical activity after childbirth, and remember not to push too hard to start and do not push yourself.

The key to exercising properly is listening to your body; If your postpartum discharge becomes redder or heavier, it may be a sign that you are overdoing it, so do not be hard on yourself. It is best to avoid strenuous exercise, such as high-intensity aerobic exercise or running, for about 5 months after delivery. This allows your pelvic floor to repair after pregnancy and childbirth.

Some mothers experience postpartum depression (PND) in the first 6 weeks. Exercising regularly while you have just become a mother can help prevent PND symptoms. For example, one study found that attending regular exercise sessions helped mothers feel more positive after their baby was born. Daily exercise can also help improve your sleep quality. You will really appreciate it when your baby is constantly awake.

How long after a normal birth can you exercise?

The first six weeks after a normal birth are called the postpartum recovery period. During this period, the mother needs to care for several times by health workers. After delivery, the mother may feel weak and lethargic, but with adequate and complete nutrition and proper exercise during this period and having peace of mind, she can return to her pre-pregnancy state and perform the task of nursing and feeding her baby.

After giving birth, the mother usually feels swelling and sores in her pelvis and buttocks, as well as fullness and heaviness in her breasts. Studies have shown that women after normal childbirth are better not to start running and strenuous exercise for 6 weeks and to start running continuously after 6 weeks. Some women who have just given birth think they are ready to exercise and run again. However, experts believe that these women need 6 weeks of rest.

 

How long after a cesarean can you exercise?

How to return to normal weight after childbirth
How to return to normal weight after childbirth- LearnHealthTips.com

Always consult your doctor before starting a diet and exercise routine. It is very important to consult a doctor in this regard, considering that diet and exercise may be associated with problems after cesarean section. To start the diet, be sure to wait at least 6 to 8 weeks after your delivery because your body needs time to repair itself. Start with slow, light workouts. Do not forget that your muscles are cut during a cesarean section and need a lot of care and attention to repair. If you experience any pain after abdominal exercises, it is best to see your doctor as this pain may be a sign of damage to this area.

 

Pelvic floor strengthening exercises or Kegel exercises

If you have had an episiotomy during labor or if you feel bruising or swelling in the pelvic floor, doing Kegel exercises will improve blood flow to that area and help prevent problems such as stool incontinence. These muscles get tired quickly, so it’s best to do these contractions several times a day for a short time. Gentle lower abdominal exercises and pelvic floor exercises are all that are needed to help your body heal at this stage. The most important exercises in the first few days after delivery are pelvic floor exercises. Start them as soon as you can. Remember not to tighten the leg or abdomen muscles to do this movement, and do the following to do it:

  • Lie on your back.
  • Bend your knees and place the soles of your feet flat on the floor.
  • Tighten the vaginal muscles; As if you want to cut off the flow when urinating.
  • Hold for 10 seconds and then release. Repeat this movement 10 times.
  • Try to do this move three or four times, 10 times each time.

Examples of postpartum exercise

  • fast walking
  • Swimming
  • Aerobic exercise
  • yoga
  • Pilates
  • Low-intensity aerobic exercise
  • riding bike

After delivery, it is recommended to do 150 minutes of moderate-intensity aerobic activity per week. You can do this 150 minutes a week with one of the following programs:

  • Exercise 5 days a week, once a day for 30 minutes at a time.
  • Exercise 5 days a week, 3 times a day for 10 minutes at a time.

 

Aerobic activity for normal weight after childbirth

An exercise in which a person moves large muscles of the body, such as the muscles of the legs and arms, in a repetitive (rhythmic) motion.

 

Moderate-intensity activity for normal weight after childbirth

Moderate-intensity activity means that you exercise to the point where your heart rate rises and you start sweating, while you can talk but can’t sing. These activities can include brisk walking and cycling on a flat surface.

 

High-intensity activity for normal weight after childbirth

It means an activity that you can hardly talk about without stopping to breathe. If you have experienced a high-intensity exercise program before pregnancy, you may return to that activity sooner after giving birth. But be sure to consult your doctor. These activities include running, tug of war, swimming, and so on.

 

Muscle-strengthening exercises for normal weight after childbirth

Muscle-strengthening exercises – LearnHealthTips.com

In this type of exercise, a group of large muscles of the body such as legs, arms, and thighs works, such as yoga, Pilates, weight lifting, lying down and sitting, etc. There is also an exercise called “Kegel” that helps strengthen the pelvic floor muscles. In addition to aerobic exercise, muscle-strengthening activities should be performed at least two days a week.

 

How to warm up before exercising?

Do gentle exercises for 10 minutes to get your muscles ready for exercise. Try to stretch your waist, hips, and thighs. Hold this stretch for a few seconds and slowly return to your original position. A 5-minute walk is also a good way to warm up.

 

How to cool down after exercising?

You should cool down in the last 5 minutes of your workout so that your heart rate slowly returns to normal. Walk slowly and stretch your muscles to prevent post-workout pain.

 

Normal postpartum exercise

Like working on the pelvic floor, going for a gentle walk is a good way for new moms and a good start for exercise. Going out will also help protect you from postpartum depression. You can leave your child for a walk in the stroller.
By regaining your strength, you can make your walk longer and faster.

If you feel tired, do not overdo it. Rest for as long as you need to.

Studies have shown that women after normal childbirth are better not to start running and strenuous exercise for 6 weeks and to start running continuously after 6 weeks. Some women who have just given birth think they are ready to exercise and run again. However, experts believe that these women need 6 weeks of rest.
If you have low back pain or pelvic pain while you are pregnant, talk to your GP, or see a physiotherapist before exercising.
Before walking and any other exercise, if you have a cesarean section, think about your first six weeks or until your body heals.

Wait for the postpartum checkup to be done in the sixth to eighth week.
Do not swim until your postpartum checkup is done and you should have seven days without any postpartum bleeding or discharge. You are vulnerable to infections from water because your uterus has not yet fully healed.

If you do not have any physical problems, you can do these exercises after childbirth and improve your physical condition, but if you are not in a good condition, you should not exercise for up to 6 weeks.

** We emphasize if you do not have a problem ** Start the day of delivery, while you are in bed. When you get home, do these exercises on a thick blanket or mat on the floor.

 

Head up:

Repeat 5-10 times a day; 20-30 times per set

Lie on your back with your knees and bring your legs close to your hips. Press your back on the bed or floor. Breathe slowly and deeply.

Exhale slowly and raise your head at the same time. Wait as you complete your breath; Relax and repeat.

Tip: Do this exercise several times during the day, then do the next exercise.

 

Head and shoulders high:

Repeated 5 times a day; Gradually increase up to 20 times.

Lie on the bed, bend your knees and bring your legs close to your hips. Press your back to the ground and breathe slowly and deeply.

Exhale slowly; At the same time, raise your head. Wait as you complete your breath. Do this exercise slowly and with control (without irregular movements). Keep your head in line with your spine. Lifting comes to the shoulders and you should lift them straight up to a maximum of about 6 inches and your face is towards the ceiling.

  • Relax, return to the starting position, and repeat.
  • Pelvic floor pressure:
  • Repeat more than 60 times a day in 3-4 sets.
  • Sit or stand comfortably (you can do this exercise in most situations). To increase the challenge, spread your legs apart.

Tighten the floor of your pelvis to lift the internal organs or stop urinating in the middle of the stream. Count as much as possible and start with 3 (gradually increase to 10). Be sure to breathe and relax completely.

Note: Since these muscles are easily tired, repeat in 3-4 sets at any time. Focus on the feelings of stretching and lifting, resting, and lowering the pelvis.

  • Pelvic pressure:
  • Start with 10 repetitions daily; Gradually increase up to 20 times.
  • Lie on your back and bend your knees and tie your legs to your hips.

Inhale into your lungs and press your back against the bed or floor. Wait for 5 to 10 for slow counting. Focus on putting pressure on the ground using your abdominal muscles – do not push with your legs. For an added benefit, squeeze the buttocks and pelvic floor muscles. Relax, then repeat.

Note: This is a great stretch to help relieve back pain.

 

Legs bent and straight for normal weight after childbirth:

Legs bent and straight – LearnHealthTips.com

Start with 10 repetitions per day and repeat up to 30 as you progress. Start by changing A. Consider your convenience, as you progress through types B and C as quickly as possible.

Change A:

Lie on your back and bend both your legs and lie on the bed or floor of your room.

Gently straighten your right foot and then bend it towards the starting point and repeat with your opposite foot.

Change B:

Lie on your back, one leg bent and the other leg straight. Straighten the bent leg and then bend and repeat with the right leg and return to the position of the right leg.

Change C:

Lie on your back, bend one leg and straighten the other leg. Bend the flat leg and straighten the bent leg. (Both feet move slowly, together, in opposition.)

Change D:

Lie on your back and bend both your legs, then straighten your legs at the same time and then bend.

 

Exercise after cesarean section for normal weight after childbirth

If you are looking for appropriate exercises after cesarean delivery to shrink your abdomen after childbirth, then after at least six weeks of cesarean section and after consulting and approval of a doctor, you can do these three effective movements that strengthen the pelvic floor muscles. And the abdomen gets started.

 

1- Bridging the hips

Lie on your back on the floor with your hands on either side of your body. Spread your legs shoulder-width apart and bend your knees. Squeeze your hips and pull them up while pressing your heels against the ground. Then return to the resting position. Repeat this movement between 4 and 8 times.

 

2- Cobra movement

Lie on your stomach and place your hands vertically below your shoulders. Then gently lift your head and neck off the floor by pressing on the palms of your hands. Straighten your elbows and give your body more stretch. Make sure your abdominal and pelvic floor muscles are fully contracted during the workout. Then bend your elbows and return to rest. Repeat this movement between 4 and 8 times.

 

3- Bend forward while standing

Spread your legs hip-width apart and pull your arms up to the sides. Then lower your arms and bend forward at a 90-degree angle to your pelvis. So that your back is perfectly flat and parallel to the ground. Return to rest. Repeat this movement between 4 and 8 times.

 

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