Physical activity or physical activity is necessary in every phase of life. It not only keeps the body fit, but also maintains cardiorespiratory fitness. It helps in weight control and also reduces the risk of many serious diseases. Physical activity or exercise also gives longevity. Exercise not only during pregnancy, but also after delivery (Postpartum) keeps the body healthy (Postpartum Exercises). So if you too have recently become a mother and want to start a workout, then know some important tips for this.
What kind of activity should women do?
Women who follow a healthy lifestyle, such as exercise, nutrition and not taking drugs, at the beginning of pregnancy, not only have a healthy pregnancy, but also do not have problems after delivery. Now the question arises that what kind of activity or exercise (Physical Activity or Exercise in Postpartum) should be done by women after delivery? For this we spoke to Dr. Ritu Sethi, Senior Gynecologist and Obstetrician at Cloud Nine Hospital, Gurugram.
Exercise can prevent postpartum depression
Dr. Ritu explains, several reports indicate that after the birth of a child, the propensity of women to exercise decreases. This often leads to overweight and obesity. Resuming exercise after delivery or making a new exercise routine should be included in your habit. With this one can remain healthy for life. It is sometimes seen that women become depressed during the post-delivery period. Exercise (Postpartum Exercises) can also prove to be an essential factor in preventing depression ((Postpartum Depression).
It is important to consult a doctor before starting exercise
Some women are able to resume physical activity within a few days after delivery. Whereas some women are not able to. After delivery, it is necessary to see whether vaginal birth has taken place or cesarean section birth. Exercise should be started only on the basis of medical or surgical complications. If you are medically safe, you can gradually start exercising after delivery. It is necessary to consult a doctor before starting exercise.
Pelvic Floor Exercise can do
Pelvic floor exercises can be started immediately in the postpartum period. Apart from this, abdominal strengthening exercises can also be done. This includes abdominal crunch exercises and drawing-in exercises. With its help, the muscles of the stomach wall are stretched. This increases the pressure on the stomach.
Start with 30 minutes of walking every day (Walking in Postpartum)
You can start with low impact aerobic exercises. Apart from this, physical activity with walking, swimming, yoga, Pilates, cycling, light weight training can be done. If the bleeding has stopped, then aqua aerobics can also be done.
After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. 150 minutes can be divided into 30-minute workouts for 5 days of the week. You can also try breaking it up into smaller sessions of 10 minutes each day. You can do 30 minutes of walking every day.
It is important to hydrate before activity
Regular low-impact aerobic exercises promote breast milk production in breastfeeding moms. This fits the physical structure. It also helps in improving the heart fitness of the mother without affecting the child development.
Breastfeeding women may be prone to irritation in the breasts. To avoid this, breastfeeding or expressing milk must be considered before exercising. They should also take sufficient amount of water before starting any kind of physical activity, so that dehydration does not happen.
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