‘’ Motherhood is the biggest gamble in the world. It is the glorious life force. It’s huge and scary – it’s an act of infinite optimism.’’ – Gilda Radner
Issues Related To Postpartum
Motherhood is the golden period in a women’s life. We feel complete. But it is always easy. It is very difficult to continue with extreme happiness when we started to realize postpartum issues. Along with mood swings, anxiety, reduced concentration and a busy schedule which we are not used to the most irritating problem can be postpartum overweight. The lost fitness and bulging tummy will start irritating us.
Need For Postpartum Exercises
Anyhow, it is necessary to be happy and comfortable for the holistic development of the newborn and the well-being of the mother. Physical exercises help you to regain your strength and stamina and they also help in reducing stress.
A postpartum diet can also be followed only with the help of a doctor or nutritionist. If you are breastfeeding, your diet is crucial for the baby’s health too.
When To Start?
Weight gain is natural during pregnancy. After delivery, it takes time to reduce body weight. Do not rush. You have to get your doctor’s opinion on when to start postpartum exercises as it is different for different health conditions and modes of delivery.
Keep in your mind that the postpartum body is not the old one. It has undergone so many changes. The moment you observe vaginal bleeding, pelvic or abdominal discomfort, you should stop your exercises and get your doctor’s opinion. Breast mothers have to breastfeed just before the exercise and make sure that the bra is comfortable.
Postpartum exercises should go in a simple to complex format. You can start your exercises with light aerobic movements of a stroll of 15 to 20 seconds. When you are confident that your body is ready for something big, slowly switch to heavy exercises.
Longing To Be A ‘’Fit Mother?’’
Here are 10 postpartum exercises for weight loss.
1)Walking: Walking is the best exercise that everyone can do. It is good to start your postpartum exercises with brisk walking. 30 minutes of brisk walking can burn 100 to 200 calories. As Walking doesn’t demand any complicated posters or positions, it is best suitable for the beginning. Along with weight loss, brisk walking can help you preventing from healthy diseases, strengthen your bones and muscles, and also improve your energy level. You can easily burn 600 – 1000 calories a week if you are walking for 30 minutes five days a week.
2)Aerobics: Attending aerobic training sessions three or four times a week can make remarkable changes in your body. Aerobics training can keep your heart and lungs healthy and you will be able to strengthen the muscles. Aerobics is good for overall health and stamina.
Stretching exercises can burn fat and make you fit without much of a complicated action. There is a common myth that stretching exercises are for flexibility. According to experts stretching exercises can melt the deposited fat of the particular area and boost your stamina. During the postpartum period, we give importance to the belly and pelvic muscles. These two exercises are exclusively for them.
3)Side lunges: Stand with wide legs. Lunge to the right leg as much as possible. Hold the position for 10 – 15 seconds and do the same with the opposite side. Repeat 20 to 25 times for the expected result.
4)Abdominal stretch: Lie down and balance your body on your hands and knees. Push your head downwards as you bend your back. Stretch your neck upwards and stretch your abdominal muscles. Repeat 5 to 10 times after holding for 20 seconds.
Planks are always the best exercises for fitness and stamina. They easily burn calories too. Two planks are best suitable for the postpartum period.
5)Floor plank: Lie down with your face down and your forearms and toes on the floor. Stretch the abdominal muscles. Hold this position for up to 30 seconds
6)Wall plank: Stand in front of the strong wall and fix your legs 20 feet away from the wall. Keep your forearms against the wall and manage a standing plank position. Rotate your body and do a side plank for both left and right sides. Repeated planks will give you good results.
7)Standing Push-ups: Take the same position mentioned for plank using a wall. And do push-ups against the wall. You can keep the entire body engaged using this method
8)Cat position: Get on the floor like a cat. Keep your back straight, wrists under the shoulder, and knees under the hips. After a deep breath, round your and exhale. Repeat the same continuously for about 60 seconds.
9)Hip exercises: Hip exercises are good for burning your belly fat and regaining a perfect body shape. Rotate your body to the left side with your abdominal part moving to the right side. Then do the opposite. Hip exercises can be started after two months of vaginal birth and three to four months of C-section.
10)Yoga: Yoga movements are not vigorous. Yoga is always accepted as the best postpartum exercise. Yoga is a collection of stretches and bodily movements that helps in boosting blood circulation and metabolic rate. Yoga is a great stress reliever too.
The postpartum period is a period of regaining mental and physical strength and stamina. We are new with a newborn. We will switch ourselves for the convenience and the comfort of the little one. Taking care of your health is as important t as taking care of your baby. You need to nourish yourself with supplements and nutrition-rich food as per the instruction of a doctor. Keeping yourself hydrated is as important as having calcium supplement pills.
Start your exercise with scrolling kind of activities and then slowly you can turn into tough exercises one you feel that you are Ok. Spending quality time with the child is crucial for the child’s development. Balance your life with goals, love, passion, and responsibilities.