Exercising is a rewarding activity that you will surely want to resume soon after giving birth, to keep fit. But it is vital to do it safely and adequately, that is why in our exclusive Postpartum Care that we are debuting today, we will start by giving you some guidelines on how and when it is best to get fit.
Slowly, but surely… If we progress gradually, we will avoid risks, and we can achieve excellent results, even if we take a bit longer.
Walk, your best ally
Whether you were used to doing sports or if you are going to be encouraged for the first time, going for a walk will help you recover and reduce post-partum discomfort without making an excessive effort for which your body is not yet prepared.
You have to start at a leisurely pace and space the exits on alternate days, with walks of about twenty minutes at most at the beginning. As the muscles grow stronger and you increase the time and rhythm, you will also notice how the circulation on the legs improves. Also, you accumulate less fluid, which is a considerable relief that will help you to keep moving forward.
It is essential to learn to listen well to your body (undoubtedly many have already done it during pregnancy) and never force it to move more than it can. When in doubt, especially during the quarantine it is better to compromise by default than by excess, you have a whole life ahead to recover your figure, and in these delicate moments, an inadequate exercise can even cause incontinence.
In addition, walking is an activity that also benefits the baby, improves their immune system, stimulates their senses and is a great way to go out to take the air and have a good time together, while you start little by little to burn calories.
The second step strengthens the pelvic area
After the first forty days or so and before you start to practice more intense aerobics or toning (like the rest always progressively), you have to dedicate some time to strengthen the pelvic area.
The best-known option is through the Kegel exercises, which you probably have already practiced during pregnancy, but there are also other exercises that you can incorporate into your routine like those recommended by Physiotherapy experts or four simple variants to practice with the help of a fit-ball.
As it is still early to go to the gym we can also practice at home if we know the soft yoga or pilates routines technique, focusing more on breathing and acquiring better body posture and not so much on work abs or glutes – it is better to book for this a little bit later.
With patience, affection and a good aptitude to accept and value the changes that you are noticing in your body, inevitably you get not only to see yourself better but also to gain in health and to fill yourself with the necessary energy that your new situation requires. Will you dare to start?