Why Should You Exercise During Postpartum?
If you think that pregnancy is the toughest phase a woman has to go through, you are probably wrong. The aftereffect of pregnancy is even more challenging. A woman’s body goes through significant changes over a long period after the baby is delivered. The changes often result in severe physical and mental health issues.
Handling a newborn while suffering from constant body issues is strenuous. Imagine dealing with a crying baby at midnight while suffering from insomnia. Yes, we know what endless stress you must be going through. And the best way to put an end to your misery is by exercising.
If you are in your postpartum phase, participating in any physical exercise must have scared you. But trust me, you will be surprised by the results within a few months.
Changes That Are Likely to Occur During Postpartum
Your body encounters several alterations throughout postpartum. Don’t worry; most of them are controlled by regular, systematic exercise and a controlled diet.
Vaginal contraction: Your vagina goes through a lot during childbirth. The menstrual cramps begin once again. A light reddish discharge called lochia takes place for about two months. A swollen crotch in case of vaginal delivery and a painful belly in case of a C-section is part and parcel of postpartum.
Hair loss: What if you wake up one day and find your hair falling out like dead leaves? Well, you could be going through something similar after childbirth.
Uneven breasts and shrunken face: Don’t worry; you are not the only one facing a dull face filled with acne and uneven breasts. Hormonal changes can affect your skin’s natural texture. Your uneven breasts might be the result of unequal breastfeeding.
How Does Physical Exercise Help You Deal with These Problems?
If your pregnancy had no complications, start your home workout within a few days. Once you feel steady enough, look for professional training. Consult your doctor if you experience any complications. Initially, you can go for a 15-minute workout session daily and gradually increase the time.
You need to understand that your lower abdominal area and joints are vulnerable at this stage. Your body is more prone to injuries. Professional trainers will help you know your body better. Try out Coach Pain Academy, a fitness training workshop in Mesa, Arizona. They provide personal training in different fitness fields.
What if I tell you that your workout sessions will boost you up mentally as well? Yes, mental fitness is nothing but the outcome of physical fitness.
- Regular exercise induces flexibility in your joints and muscles.
- Your sleep cycle gets back to normal.
- The extra weight gained during pregnancy eventually dwindles.
- Numb areas in your body start regaining sensation.
Diaphragmatic Breathing
Start with something as simple as diaphragmatic breathing. Relax on a yoga mat and practice systematic breathing for 10 minutes. Place yourself comfortably and feel every ounce of your body.
Take in the inhaled air into your stomach and let your chest rest. Then exhale back and continue this process for the next few minutes.
Diaphragmatic breathing helps in establishing a connection with your mind once again. Your body gets drained once a baby is delivered. You ought to feel less anxious after every breathing session hereafter.
Walking
Do you know the best way to spend time with your baby while exercising? Yes, you are right, it’s through walking.
Take your baby out for a walk. Let the newborn have a breath of fresh air. It is often seen that whiny babies enjoy their outings.
A 20-30 minutes walk will do wonders. Your legs are primarily at rest during pregnancy and after that. For some, they get swollen, while others have sensational issues. The sudden weight they had to bear is often the reason for such conditions. Well, why not practice walking while enjoying nature once again?
Cow-Cat Stretch
Cow-cat stretch is known to re-establish flexibility in the spinal region. It induces core stability and strengthens the back muscles. The weight of the belly brings down the postures of the body. You can try the cow-cat stretch to gradually gain the correct body posture.
Take 10 minutes of your day and carry out this exercise. However, consult your trainer before starting. Cow-cat stretching is not as simple as walking or breathing; hence, your trainer will know your body better and guide you accordingly.
Home exercises are helpful until a few weeks after delivery. After that, go for professional fitness workshops. Do not overlook your health while nurturing your baby. A little time for yourself each day adds up to significant results.
Thank you,
Glenda, Charlie and David Cates
