You've brought your tiny bundle of joy home and the next thing in your mind is to get back to your pre-pregnancy form. Well!! An advice for you is, “Earlier the mobility the better!”
Getting up and staying active helps you to improve your flexibility so that you can get back to your normal routine soon after delivery. Generally, after 3hrs of delivery, the patient can take a walk.
If you had exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise like walking, modified pushups, and stretching – within a week of giving birth. The more you move around, the easier moving will be.
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It may not sound like an exercise, but walking is one of the easiest ways to get back to your fitness routine after giving birth.
A week post-delivery, you can start with pelvic lifts and pelvic floor strengthening, etc. But make sure, you do not end up hurting yourself. Avoid strain on your abdomen muscles for at least 6 weeks. Even, your doctor may want you to wait until your six-week postpartum checkup to see how you're doing first.
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Strict abdominal toning and weight training should be started only after 6 weeks. Deep Belly Breathing with Abdominal Contraction, pelvic tilts, leg slides, and crunches, or sit-ups can be done preferably after 6 to 8 weeks of delivery.
It is also important that along with exercise, you have a healthy and balanced diet, drink lots of water and breastfeed your baby. Breastfeeding your baby may help you to lose weight as breastfeeding burns almost 500 to 600 calories every day.
Remember that your body needs time to recover from labor and delivery. Give yourself plenty of time to get back into shape. Don’t expect to lose weight in one day. So, don't despair if the weight doesn't fall off immediately.
Have Patience And Stay Active!
- Dr Keerthi Naidu (Consultant Physiotherapists, Cloudnine)
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