Although it is possible to do some exercises during pregnancy, the reality is that most women live this period of their lives away from sport, eating with some relaxation and consequently gaining a few kilos over budget. For the same reason many live the postpartum with a lot of anxiety to recover their figure and hurry doing diets and exercises that more than helping them harm them.
When to start
Regardless of how good or bad the birth was, it is always necessary to have the doctor’s approval before starting to exercise, to be sure that the body is prepared to face the physical demands that sport requires. Although each woman has different recovery times, there are some parameters that indicate when physical activity can be resumed, depending on the type of childbirth that has taken place.
It will be easier to resume exercise if during pregnancy the mother remained active and doing some kind of light exercise, as far as possible. This added to the fact that, in the best case scenario, the mother had a vaginal delivery without injury to the pelvic floor, then most likely that mother can start exercising 4 weeks after having her baby. The above provided that the doctor has given his medical authorization and that the mother feels empowered to do so.
In cases where the delivery left lesions on the pelvic floor, the waiting time can be extended depending on the severity of the lesion and the speed with which each body recovers. When a cesarean section is performed, it is necessary to wait at least 6 weeks, and thereafter according to the recovery time each body has to heal.
How to get started
It may sound obvious, but the best way to start is little by little, “it is very important, especially in the first few months, not to put too much pressure on oneself, to listen to the body when it is tired or sore”, in order to avoid injuries and give the body the time it needs to resume its rhythm.
As the mother feels ready, she can begin to introduce herself into the activities by starting with something simple, for example walking, with time these walks can increase in number and/or make them longer. Even moms with a cesarean section, if the doctor allows it, can start by walking little by little to reactivate their body.
To go up a level and start doing a more specialized exercise, with greater demands, according to the abilities of each mother and focused on reducing fat and recovering the figure, then it is best to go to a place or find a professional who is dedicated to caring for moms. This is because postpartum is a delicate period, “if the exercises are performed at home they can be performed incorrectly, with bad postures that more than helping can further deteriorate the mother’s physique, so it is ideal to be under the supervision of an expert, especially if you have no previous experience in physical conditioning,” says the physical education teacher.
A good place to go is a center specialized in the care of women’s health and well-being, where they do physical conditioning programs based on an evaluation of each mother’s state and abilities. Based on this, a program is made that deals in a first stage with exercises mainly of lumbo-pelvic stability, work of the transverse of the abdomen to favor the recovery of the abdominal diastasis produced by the pregnancy, and exercises of recovery of the pelvic floor, which are the sectors of the body that most need to recover after a pregnancy and childbirth.
Little by little, after at least 2 months of doing milder exercises and according to each mother, cardio exercises and other stronger muscle strengthening exercises can be incorporated into the routine. If the mother is constant and her body responds well to exercise, it could take around 6 months to recover her physical condition and figure, according to Constaza.
What kind of care should you have
To have a good recovery after childbirth and have energy for exercise is very important to have a balanced and varied diet, eat all food groups and encourage the consumption of raw fruits and vegetables. In this way the body will be well nourished and better prepared to face the physical demands of returning to exercise.
During the execution of the exercises it is very important “to be aware of the body and warn in case of any discomfort or indication that something is happening either in the abdominals or on the pelvic floor as pain during training, leakage of urine or pain during sexual intercourse”. This avoids causing damage to the body and the exercises can be adjusted to the conditions of each mother.
Although exercise will not affect milk production during breastfeeding, it is good to take precautions, such as wearing proper sports bibs and drinking water constantly, especially on exercise days to stay always hydrated.