Some women pack on a few extra pounds while pregnant and some lose weight, but either way you will want to get back in shape after your bundle of joy makes its arrival.
Here are five tips from a gynecologist in Indore on how to start exercising postpartum:
1) Start slowly
You should not go from doing anything to a strenuous exercise program. Your body requires time and patience to fully recover from your pregnancy and delivery. Start with 10 minutes of easy walking each day and add one minute every few days until you are up to 30-45 minutes of brisk walking. You will want to start doing other exercises as well, such as pelvic floor muscle training.
2) Continue with Kegel exercises
Don’t stop when you get pregnant, as they will help keep your vaginal muscles strong before the baby comes, which will make for an easier labor and birth experience. If you have any questions about how to do Kegels or if you aren’t sure that you’re doing them correctly ask your gynecologist or midwife. You can also purchase books that explain the proper way to do them at book stores or online.
3) Follow a healthy diet
You may be so eager to see your pre-pregnancy body again that you go crazy with the food and exercise, but this will probably backfire and cause you to lose motivation for working out and most likely gain all or more of what you lost. You should continue eating nutritious foods, which is easier than it sounds. Snacks such as yogurt cut up veggies with low-fat dip, whole-grain crackers and fruit are very easy to pack in a cooler for work. You can even use a special protein breastfeeding powder to increase milk supply while building muscle.
4) Maintain a positive attitude while exercising postpartum
You may feel like you don’t want to get out of bed, let alone work out after spending all night with a crying infant who only wants your attention. But if you make exercising part of your morning routine and get dressed for the gym before you go to bed at night, it will be much easier to motivate yourself to get your workout in each day. You can start by taking short walks outside or even indoors on a treadmill while watching television or listening to music that pumps you up.
5) Include other people in your workouts postpartum
Sign up for a mom and baby exercise class and invite friends over for play dates so the kids can run around outside while moms catch up on their daily lives. It is also important to note that although you should not lift anything heavier than your baby for the first few weeks after delivery, it is okay to do lower body workouts. So continue with squats and lunges, but avoid leg presses or any other exercise that puts pressure on your stomach, as this can lead to complications such as blood clots.
If you still have concerns about how to be active after pregnancy, talk with your doctor or midwife. For more information on exercise while pregnant contact Dr. Sushmita Mukherjee at Gynecology & Laparoscopic clinic in Indore.
