The post pregnancy sports They are ideal for the recovery of women who have recently given birth. Resuming physical activity after the birth of the baby can not only improve your physical condition, but also increase your emotional well-being.
If you have just become a mother and you are wondering what exercises can I do after childbirth? You have reached the correct post. Today I want to tell you how to resume exercise and what are the most recommended post-pregnancy sports by experts.
Physical activity is recommended before and during pregnancy. Movement reduces the risks of birth problems, facilitates weight control, and promotes a healthy mood.
The same is true of post-pregnancy sports, which are recommended to increase energypromote recovery and restart habits that optimize the mother’s quality of life.
When and how to resume them?
There is no exact time to start exercising in the days after delivery. Every woman is different, so the recovery time is not the same for everyone.
It is important to consult with the doctor and have him evaluate the following aspects:
- Condition of the pelvic floor muscles
- Back pain symptoms
- loss of urine
- Vaginal heaviness
In addition, the type of delivery also influences the return to physical exercise. A cesarean section involves an incision and, therefore, a slower recovery.
Taking all these aspects into account, the health professional will be the one who decides the ideal time in which post-pregnancy sports can be started.
Without pause, but without rush
Apart from following the doctor’s instructions, remember that you should start physical activity graduallyrespecting your body that has just gone through many changes over a long period of 9 months.
A few days after delivery you can start with gentle exercises to strengthen the pelvic floor and the abdominal belt, after a few months you can integrate aerobic training.
Post-pregnancy exercises to strengthen the pelvic floor
The muscles of the pelvic floor and the abdominal girdle lose tone during pregnancy. There are two very effective post-pregnancy exercises to strengthen them:
Kegel exercises: they consist of contracting the muscles and trying to keep them tight for at least three seconds, then releasing them and repeating the exercise 10 to 15 times. This movement conditions the area and reduces flaccidity.
Hypopressive: These postural exercises rearrange the abdominal area after pregnancy, reduce the waist and help regulate intestinal transit. To do them, the chest is filled with air, then it is completely expelled, contracting the abdomen for as long as possible.
The best post-pregnancy sports
If you gave birth by caesarean section, you should wait for wound healing and full muscle recovery, but if you had a vaginal delivery without problems, chances are you can practice these sports in a short time.
Walking is a safe postpartum cardio and offers you the possibility of walking your baby in his stroller. While you walk, you increase your respiratory, muscular and cardiovascular capacity, you also visit another environment to distract your mind and get vitamin D.
If running is your thing, you should first start walking and increase your pace. When you feel more aerobic capacity, do intervals of 2 minutes running and 2 walking, until you can increase the run and decrease the walking time.
Swimming is a low-impact sport that will help you relax your back, build muscle, and improve breathing. It also promotes bone and joint health.
Just like walking, you should start with short, gentle workouts and increase as you gain more capabilities.
Pilates is an excellent practice after giving birth, especially since the movements help strengthen the pelvic floor and abdomen, while increasing the respiratory rate..
It is also an effective way to relax the mind, increase flexibility and improve body posture.
Post pregnancy yoga is perfect for balancing the body and mind during this period of adaptation. It is recommended to start practicing simple postures 8 weeks after giving birth, concentrating mainly on the breathing technique.
After the recovery time is over, more difficult positions can be included, of course they are supervised by a trainer and authorized by your gynecologist.
Coordinating breathing and body movements with yoga asanas is an infallible method to reduce stress, improve rest, achieve muscle flexibility and tone the body.
Recommendations to start post-pregnancy sports
- Start with two routines a week and gradually increase them.
- Integrate strength and resistance training when the doctor so indicates.
- Maintain proper hydration and follow a healthy diet for you, especially if you are breastfeeding.
- Uses clothes comfortable sporty
- Observe if during or after training you have any symptoms of incontinence, vaginal bleeding, pain. If so, report it immediately to your doctor.
Don’t forget to be patient, avoid excessive effort and postures that demand too much of you, as they can fatigue you and cause muscle injuries.