The Best Ways To Train After Giving Birth

Physical activity is often recommended after your baby is born. In this article, we will tell you about some of the best ways to exercise after childbirth. Physical activity during pregnancy is also recommended, so do not be afraid to exercise. Being active during pregnancy improves or maintains your physical condition, helps with weight control, reduces the risk of gestational diabetes and improves psychological well-being.

It is certainly important to resume exercise and incorporate new postpartum routines to support healthy habits.

You can go back to your exercise routines gradually after pregnancy, just as soon as your doctor says it is safe. It all depends on the method of birth and whether there were medical or surgical complications.

In general , you can return to physical activity as long as your pelvic floor muscles have returned to normal and you do not have back pain, vaginal heaviness or incontinence during or after exercise.

In any case, it is always important to consult your doctor before starting to exercise in the postpartum period.

The best ways to exercise after childbirth

Exercise during the birth period is an ideal way to focus on yourself. If possible, exercise two or three times a week to get back in shape. However, you need to be patient and respect the healing period.

1. Go and run

The simplest way to exercise after giving birth is by going for walks. The first rides with the stroller are definitely an excellent way to connect with your baby and rebuild your cardiovascular and muscular endurance. In addition, it is a great way to get variety in your day and some vitamin D.

If you want to start running, you must first start by increasing the intensity and duration of your hikes. Then start with 2 minute runs and 2 minute walking intervals. You can see how you get better and you can start increasing the time you run and reducing the time you go.

Pilates

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. It is ideal to strengthen the important muscles needed to get upstairs again.

Almost all exercises strengthen your pelvic floor muscles. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.

3. Swimming

Swimming is a great way to start exercising again after giving birth because it is relatively easy. Among other benefits, swimming helps you lose weight and restore muscle tone.

Low-level swimming is a great way to get back into training without putting pressure on your joints and ligaments. In any case, be aware of symptoms that indicate problems, such as bleeding or increasing pain.

If you have these symptoms while swimming, contact your doctor immediately about what kind of activity you can perform.

Finally, do not forget that fatigue and excessive exertion during exercise can increase the risk of injury. Therefore, it is important that you listen to your body and find out how you feel while exercising.

Remember that the combination of strength training and light cardio is the best way to get back in shape. Finally, avoid becoming too obsessed with calories, especially if you are breastfeeding.