One of the most frequent doubts about physical activity after having a child is the moment in which we can start. We tell you when and how to exercise again after giving birth
After the birth of the baby, quarantine or puerperium takes place, a period that lasts six to eight weeks, and in which our body slowly recovers from all the changes that it experienced during pregnancy and childbirth. Photo: Shutterstock
During pregnancy, our body undergoes many important changes that are transforming it into a new version of ourselves. There are various reasons why resume exercise after a partEither for lose the kilos that we have left from pregnancy or to reactivate us.
One of the most frequent doubts about physical activity after having a child is the moment in which we can start. we tell you when and how to return to exercise after giving birth.
When to return to exercise after giving birth
Needless to say that each woman is a world, but in all of them you have to wait a reasonable time to recover from the a partas unable to exercise immediately after giving birthregardless of whether we had a part natural or cesarean section.
After the birth of the baby takes place quarantine or puerperiuma period lasting from six to eight weeks, and in which our body slowly recovers from all the changes who lived during the pregnancy and the a part.
During this time, intense exercise is not recommendedsince we must allow our body to go through this recovery process, in which in addition to stabilizing, we will have to wait for the wounds to heal.
Once this time has elapsed after the a part and when we notice that we already feel ready, we can begin to activate ourselves physically; nevertheless, we must continue to listen to the signals of our body to be vigilant and avoid moving or forcing ourselves more than we can.
Although the quarantine is over, our body is still delicate, so inappropriate or too intense exercise could be counterproductive and cause other problems, such as incontinencea. Thus, the return to exercise should be gradual and progressive.
We cannot start at the same pace as we left off before pregnancy and even before giving birth, because the body has undergone many changes and muscle strain in the pelvic area is important, as well as weakness in the leg muscles.
In addition to progressive physical activity should be gentle at first. For example, instead of a marathon, a few minutes of easy running; instead of ten lengths in the pool, a couple of them; exercises such as aerobics or spinning we change them for pilates or yoga. And little by little we will increase the rhythm.
Remember that before beginning any postpartum exercise routine, you should consult your doctorwho will give you the go-ahead so that you can begin little by little to activate yourself.
What exercises are the best after childbirth
Once you’ve discussed it with your doctor and they’ve given you permission to do so, begin by gentle and light exercises. If you were active during pregnancy until before a partsurely it will be easier for you to resume the exercise.
One of the best exercises to re-activate yourself after a part it is the walk, which you can do in a nearby park and you can even take your baby in his stroller to accompany you.
Something that we must take into account once the quarantine has passed and we resume physical activity, is that we must work on strengthen the pelvic floorfor what we can do exercises for thiswhich will help us strengthen the internal pelvic area.
After your body gets used to resuming physical activity after the a part, you can gradually increase the frequency and intensity of this. A great option for exercising is training at home, as this way we can fit them into our daily routine and without the need to transport ourselves or get a babysitter.
exercises like yoga y pilates are ideal at this point, since both they are low impact and they will help us improve our body posture while we exercise gently.
Later we can start work on strengthening legs and abdomenand once we have strengthened and toned them, we can complement them with light aerobic exercise, such as the bicycle, both indoor and street, or the elliptical. After this, we can incorporate more intense and extensive routines and training, in which we work the body in a complete way.
exercise with baby
One of the most pleasant and, above all, the most practical ways to return to exercise after a part es do it with our baby. It is clear that the lack of time is going to be an obstacle for us to exercise, if we do not approach it in a different way than we did before becoming mothers.
The practice of exercise with baby It is a great option to not separate from the little one and start to get in shape. Obviously, not just any sport works, but yoga, pilates and walking are perfectly possible accompanied by the child. When he grows up, we can add him to the bike.
Exercising in a group with other new moms can also be a positive experience. Your partner can also join the family exercise and in this way encourage you to be constant and feel the moment of physical activity as something pleasant to be able to share it. In addition, we are going to reinforce the bond with the baby, carrying out this highly beneficial activity for both.
Fuente: baby and more