When you give birth one of the things that you want to do is get back into shape. Since you will be breastfeeding and concentrating on your diet is difficult, exercising is the only option you will be left with. You might wonder when to start exercising and what type of exercises can be done. To know more about exercising after birth read below.
What are the benefits of exercising after giving birth?
Exercising post-birth tones your tummy muscles and also helps in the closure of your separated diastasis recti. It helps with optimal weight loss. It boosts your energy level and avoids any tiredness. It helps you to sleep better and reduces the risk of having postpartum depression.
Does exercising affect breastfeeding?
Exercising doesn’t affect the production of breastmilk in any way. Since you are breastfeeding you will tend to burn more calories and get dehydrated easily. So it is important to stay well hydrated, keep a water bottle with you and drink plenty of fluids before and after working out.
What are the things to do when starting to exercise after birth?
Consult with your doctor before starting any kind of exercise program. If you experience any spotting or pain while exercising, do discontinue. Similarly, if you experience breathlessness, fever, swelling of the legs, or vomiting after working out, do get medical help immediately. Avoid involving in heavy weight lifting exercises since they increase the chance of a prolapse. Start with moderate-intensity exercise. Avoid doing exercises vigorously since they can cause you back pain as well as damage the pelvic floor muscles.
So when can you start exercising after normal delivery?
Start walking within 12 hours if you had normal delivery. You can start with Kegels the next day after giving birth. Once you feel better, after a week or two you can start with pelvic floor exercise along with aerobic activities such as walking, swimming, gentle yoga, pilates, or cycling . You can exercise for 30 minutes five days a week and gradually increase. In case if you had a vaginal birth with a tear , wait for at least four weeks to start with the pelvic floor exercises. But in the meantime you can do upper body exercises. Jump for 20 times or cough continuously for 4 times and if you don’t have any urine leak then you can start running.
When can you start exercising after the C section?
You need to start walking within 24 hours if you have a c section. For the first few weeks, you can do walking and mobility exercises in bed. Wait for at least 6-8 weeks before starting any exercise program until the suture completely heals. After which you can start with core strengthening workout which helps in closure of the diastasis recti. Exercise everyday for 30 minutes (five times a week) and split it into three ten minutes sessions throughout the day. Avoid weight lifting and high intensity workouts if you have a c section. Wait for at least 12 weeks before you begin to run.
