Health and fitness exercises after Childbirth
Anybody can exercise and this includes women who have just given birth recently. While one may be anxious about the extra weight and the enlarged tummy they have after giving birth, exercises should not be overdone. Here are some of the ways in which you can improve your health and fitness right after childbirth and the benefits that come with it.
Firstly, you need to get the advice of your doctor before you embark on any workout routine. This is important especially since one can develop certain complications if they do not regulate the amount of exercise the do after birth. It is also important to seek the advice of your doctor if you suffered complications during delivery, for example, if you delivered through caesarean method. Your doctor will discourage exercises which put pressure on your incision.
One should start slowly and progress as time goes by. Achieving your normal health and fitness will take a while but you should be dedicated and patient. You can do simple exercises such as walking in the morning or in the evening. You can also walk around the house and stretch your body during the initial days after birth. Listening to your body is also important. If you bleed or experience pain during your workout sessions you should stop and see your doctor.
You may have to do abdominal exercises after a while because the area is weakened after birth. Pelvic floor exercises are also important especially if you have issues with passing urine after pregnancy. You can perform these exercises at the comfort of your home or in your car and nobody will know. The exercises involve squeezing and relaxing the pelvic floor. Softly pull the stomach muscles inwards any time you can in order to strengthen your abdominal muscles.
During the first few weeks, you should not do exercises such as running or jogging. This is because your legs and ligaments are vulnerable and they may be injured when overexerted. After around three months, you can begin running but take it step by step. Health and fitness exercises should also vary so as to work out the entire body. Dancing is one way of exercising the whole body and increase the rate at which your body beats. You can also do step exercises using low steps and increase the level of the heights as you progress.
Strength and flexibility exercises are suitable for women who have already given birth. Swimming is a great way of attaining flexibility and strengthening your entire body. Yoga is also one of the best health and fitness exercises. However, some of the moves may be strenuous during the early days after childbirth. When doing yoga exercises, you should do them under the supervision of a professional trainer.
Maintaining a healthy diet is also important even while you are exercising. It is important that you incorporate healthy fruits and vegetables in your diet. Drinking a lot of fluids and water is also good for your health and fitness regimen.