Importance of exercising after childbirth:
- Helps sleep better and relieve stress.
- Helps to strengthen the abdominal muscles.
- May help prevent postpartum depression.
- It helps in losing the weight gained during pregnancy.
Types of exercise:
- Aerobic exercise: It is the activity in which you move the large muscles of the body (such as those in the legs and arms).
- Moderate-intensity exercise: Means moving enough to raise your heart rate and start to sweat, you can still talk normally but you can't sing (Example: brisk walking, riding a bike on a flat surface).
- High-intensity exercises: It is the activity in which it is difficult to speak except when stopping to take a breath. If the woman is athletic before pregnancy, it may be possible to return to the usual exercises shortly after the birth of the child, but it is preferable to check with the doctor first.
- Muscle-strengthening exercises: This type of exercise engages the main muscle groups in the body (such as: legs, arms, and hips). Examples include yoga, Pilates, weightlifting, sit-ups, and push-ups. There are also Kegel exercises that help in tightening the muscles of the bottom. Pelvic floor muscle-strengthening activities, in addition to aerobic exercise, should be done at least two days a week.
Starting to exercise after giving birth:
If the pregnancy is healthy and the birth is normal, then the woman is able to start exercising again shortly after the birth of the child, or as soon as she feels ready, but if she has undergone a cesarean section, or when there are complications; The doctor should be asked when a woman can start exercising again.
Duration of exercise after childbirth:
You should do at least 150 minutes of moderate-intensity aerobic activity (e.g., jogging, bike riding) each week, which can be divided into 30-minute workouts 5 days a week, or into smaller 10-minute sessions throughout the day (e.g.: walking 3 times each day for 10 minutes).
Preparing for the exercises:
- Wear loose clothing that helps keep the body cool.
- When breastfeeding a baby, you should feed the baby or express the milk before exercising to avoid any discomfort that may come from the engorged breasts.
- Wear a well-fitting bra that provides plenty of support to protect the breast.
- Keep a bottle of water on hand, and drink several sips during exercise.
Tips when starting to exercise after giving birth:
- The goal is to maintain activity for 20 to 30 minutes a day.
- When first starting out, it is best to try simple postpartum exercises that help strengthen major muscle groups; Including the abdominal and back muscles.
- Gradually add moderate-intensity exercises, if the woman is an athlete before pregnancy; Vigorous activity can be done.
- Stop exercising when you feel pain.
- It must be remembered that 10 minutes of exercise benefits the body.