How and when to exercise after pregnancy
Women should start exercising gradually after delivery , but timing varies from woman to woman
Giving birth puts women under both physical and mental stress that can require some time to get back to daily routines , but exercise can play an important role in improving the health of new moms .
�ost-pregnancy , the body needs to rest and heal , but physical activity can help strengthen the abdominal and pelvic muscles used during pregnancy and childbirth while also increasing energy levels and relieving stress as well as improving cardiovascular fitness and sleep .
“ You may be eager and motivated to get started as soon as possible , but it ’ s best to resume exercising gradually , and only after getting the okay from your obstetrician , � �r Anupriya Agarwal , an obstretrician and gynaecologist , wrote on the website of �ount �li�abeth Hospital . �The ideal time to get started will also depend on how your child was delivered and if there were any complications during the process .”
She added that women who had normal vaginal deliveries might start physical activity about four weeks after giving birth , while those who had a caesarean section , experienced complications , or had extensive vaginal tears should usually wait longer . But a good practice is to ask doctors for advice on the best time and ways to resume working out as each woman recovers differently , with some being fit enough to start exercising sooner .
“ Each woman has her own unique recovery span ,” e�plains Catherine Cram , �S , co-author of Exercising Through Your Pregnancy ( Addicus Books , ���� ) and creator of the �renatal and �ostpartum ��ercise �esign course for �S��itness , on the blog of the National Academy of Sports �edicine . �Her body ’ s signals should determine when to start exercising .”
�r Agarwal recommends starting with gentle movements in the first few days as the body is more prone to injury due to the stress of giving birth . Walking is a simple but good starting point for women who want to e�ercise after pregnancy . �ver time , pelvic �oor and abdominal strengthening e�ercises , as well as postnatal yoga , are also viable options to tone muscles and avoid belly bulging .
Abdominal strength can also be increased by learning how to exhale upon exertion in daily activities , Marianne Ryan , a physical therapist in the US , told the New York Times . �If you ’ re passing a bowel movement , try to support your tummy with your hands and also exhale as you ’ re passing it ,” she said .
�ne tip for e�ercising on a regular basis is to add physical activity to daily life routines , like using the stairs instead of the lift or walking instead of taking the car , the �� National Health Service recommends . Swimming is also a good and relaxing form of exercise , but women should wait until seven days after postnatal bleeding has stopped .
A good target is to stay active for �� to �� minutes a day , according to The American College of �bstetricians and Gynecologists , but even �� minutes of e�ercise can be beneficial
To reduce risks , women should listen to their bodies and stop exercising if they feel any pain , bleeding , or discomfort
Women who had normal vaginal deliveries might start physical activity about four weeks after giving birth .
GlobalHealthAsiaPacific . com ISSUE 6 | 2023
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