Exercise may be the last thing on your mind after you have a baby, but the healthy benefits it provides is worth consideration. According to the Mayo Clinic, exercise helps relieve stress, boosts your mood and improves cardiovascular fitness and muscle strength. Exercise may also help reduce your risk of postpartum depression
After Baby
It was once believed that mothers should hold off on exercise until at least six weeks after giving birth to prevent any complications or health problems. Women who exercised regularly while pregnant and had no difficulty during vaginal birth can exercise as soon as they feel up to it, says the Mayo Clinic. Women who gave birth via C-section or had complications or extensive vaginal damage during the birth should consult their doctor.
Benefits
Exercise provides many healthy benefits for new mothers, including help with weight loss. It also strengthens abdominal muscles and increases energy. Kegel exercises, for example, strengthen pelvic floor muscles, assist in the healing process of the perineal area and help in regaining control of the bladder. Exercise also provides mental benefits such as stress relief. You can work out at the gym or put the baby in a stroller and walk around the neighborhood.
Guidance
When you are ready or given the OK to start exercising again, start with something easy such as walking or swimming. Spend about five minutes warming up your body. Walk at a slower pace or perform stretches. See if your gym or fitness center offers postnatal exercise classes. Many involve workouts that incorporate your baby into the routine. Take your time and, as your fitness levels improve, gradually increase the intensity of the workout. Drink plenty of water and avoid overtraining. After your workout, take about five minutes to cool down. Stop exercising if you experience pain or abnormal bleeding and seek medical attention.
Overcome Barriers
Spending time exercising might seem selfish, especially with a newborn baby in the picture. But postnatal exercise is beneficial for you and your baby. After your baby is born, your hormone levels can be unstable, which can lead to depression and negative self-talk. Exercise releases endorphins that help you feel happier and better about yourself and your health. Exercise also produces energy, and that can help you take care of your baby. Schedule regular workout sessions and seek help from family and friends to take care of the baby, if possible, while you spend time focusing on your health.
