In this short post, we’ll show mothers how to start exercising. Exercising helps improve your form, emotions, and overall health. By the end of this post, you’ll have the right information needed to help you get back into shape.
A lot of moms have a fear of being unable to be active after giving birth. However, even though getting back into or starting a fitness routine can be a process after birth, it isn't a hard one. There are some important steps to take when trying to reintroduce your body to physical exercise.
The key rule of thumb is not to do too much too soon. After birth, your body does need some healing time. When you work out, you tear muscle to build more muscle in that area, so if your body is already in recovery mode from a different process, such as birth, you don't want to push yourself too far.
To know exactly how long to wait before starting your work out plan, you should ask your midwife or general practitioner. Many doctors will tell you that its okay to start working out immediately gradually, but some will want to wait for your 6-week post partum check-up. After that, then your doctor will help you create a postpartum exercise.
If you had a caesarean, labor complications, or are having current pain, your doctor may suggest that you wait a little longer until you are fully healed. Or, on the contrary, they might suggest particular exercises to help with the healing process.
Your level of fitness before birth will also play a role in how ready you are to work out after birth. If you were already fit and worked out regularly before or during your pregnancy, resuming your regular gym routine will be easier for you after birth. On the flip side, if you are completely new to fitness or just weren't very fit before, getting into a work out regimen post birth make take you some more time.
However, only your GP or midwife's advice combined with your own experience can give you a concrete answer as to when you should begin working out. You will most likely know when your body is ready to begin physical exercising again. Just run it by your doctor to make sure your hunch is right.
We also have some advice for you. When you decide to start working out again, there are many different ways to help you ease back into a fitness routine, especially since doing so can be hard for new mothers. Here are some exercise steps that will help you get back in shape:
Beginners tend to ask “How long should I work out?”
To answer that question, you should plan your workout sessions to at least 20-30 minutes. While working out, you’ll want to go slower than usual to reduce the chance of injury.
If your body is still bleeding after birth that may be a sign that it needs more time to heal. Working out during this healing period can set you back because then your body will have to recover from birth and the workout you're giving it.
This won't be beneficial to you. That's why it's important to remember to take it easy. Go at a slow pace. If you're still bleeding, before picking up a heavier work out routine, you can start by going for walks or jogs.
These are good ways to bring yourself back into the game without moving too fast.
Hydration as an everyday factor in a fitness routine is already super important, but it's even more important if you're a new mom. If you are recovering post birth or breastfeeding, you may need more water than usual.
Your body is already fatigued and using lots of its energy resources, so make sure to drink water regularly. If you're going to go for a walk or a light fitness routine, make sure to have a bottle of water on hand.
Post birth, your pelvic floor may be weak. If it is weak, over exerting it with crunches and ab exercises can actually cause it to prolapse. You should ask your doctor about the condition of your pelvic floor. If this is the case, you may want to wait to workout on your abs. Instead, do some kegel exercises to strengthen your pelvic floor. Once the pelvic floor is back in shape, you can work on abs!
Don't overdo it. As a new mom, you need your rest, especially if you're adding fitness routines into the mix. You can try doing some meditations or deep breathings pre and post workout to relax your body. If you plan on working out multiple days during the week, you can also plan rest day(s) if you're afraid of overwhelming yourself.
These are all great tips to get you started on your post birth exercise. Start off light, with walks and stretches. Then move on to your more normal exercises—maybe try some yoga or other body beneficial classes too!
How to start working out again after your resting period? You’ll need to gauge how you feel before going. If you’re too tired, or weak it can negatively affect your performance. Try resting for at least 2 days before going back to your exercise routine.
In conclusion, we believe that mothers starting to workout should practice these safety techniques. They will ensure that you’ll get back in shape without causing any long-term harm. If you have any other questions leave them at the comments below.