How Soon Can You Exercise After Pregnancy : Doctor's Advice
The timing of when you can start exercising after pregnancy depends on a variety of factors, such as your overall health, the type of delivery you had, and any complications you experienced during pregnancy or childbirth. In general, it is recommended to wait until after your postpartum checkup, which typically occurs six weeks after delivery, before beginning an exercise routine.
However, it is important to consult with your healthcare provider before starting any exercise program. They can assess your individual situation and make recommendations on when it is safe for you to start exercising and what types of exercises are appropriate for your postpartum recovery.
If you had a cesarean delivery, you may need to wait a bit longer before exercising, as your body will need more time to heal from the surgery. Additionally, if you experienced any complications during pregnancy or childbirth, such as gestational diabetes or high blood pressure, your healthcare provider may recommend waiting longer before starting an exercise routine.
When you do begin exercising after pregnancy, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. Walking, gentle yoga, and pelvic floor exercises are good options for many new mothers in the early postpartum period. Remember to listen to your body and stop any exercise that causes pain or discomfort.
How Soon Can You Exercise After Pregnancy?
Sports activities that improve your health and boost your morale can help your body quickly get into shape. However, new mothers need to be careful in this regard. So, don't rush and choose the right activities! First, complete your postpartum recovery. Don't rush!
While you may be eager to put on your running shoes or basketball gear, remember that there is a sequence to everything. Strengthen the muscles in your birth area before starting to exercise. This large muscle mass carried the weight of your baby during pregnancy and was subjected to significant pressure during childbirth, so it needs to be restored to its former state to avoid later incontinence problems! There is no sport that will work this muscle. You should strictly follow your doctor's advice six to eight weeks after giving birth. You can start exercising after a healing process that will take about a month. If you exercise before this muscle regains its former state, you may experience vaginal and rectal problems, as well as bladder problems. However, after postpartum bleeding stops, you can confidently take 20 to 30 minutes of daily walks!
Start with light exercises. Instead of focusing on exercises that will increase your performance after the birth area muscle returns to its old state, focus on light exercises. For the first two months, 20 to 40 minutes of light exercise per week will be more than enough.
Choose activities such as brisk walking, cycling, or swimming that support the abdominal and uterine muscles without damaging them.
Don't start doing your usual abdominal exercises as soon as the birth area has healed completely, as they can harm the muscles in that area. If there is unusual relaxation in your abdominal muscles, your doctor will recommend physical therapy for the abdominal area. If this is not the case, do breathing exercises for a few weeks before starting pilates and light gymnastics for a flat and strengthened abdominal area.
Wait three to six months before starting any sports activities that put pressure on the birth area with your doctor's approval. This includes all sports that involve hard ground contact, such as zumba, tennis, running, volleyball, jumping rope, and so on.
Adapt the exercises you do to yourself. Your body, like all mothers', is unique. Therefore, only you can know when you can start exercising again. Similarly, how you adapt the exercises you do according to your health condition depends on your delivery method and the parenting style you adopt for your baby.
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